Cow Pose (Bitilasana / Goasana)

Set of drawings of women performing the Cow Pose

Cow Pose is a beginner pose that almost always happens as a warm up posture in conjunction with Cat Pose. Cow Pose is quite simple but very beneficial, especially to the spine! Cow Pose is a gentle, easy pose without many contradictions aside from taking caution with neck injuries. Cow Pose stretches the front of the body and the neck as well as gives the organs and spine a nice massage.

Assorted silhouettes of men and women in the Cow Pose

To do Cow Pose, start in Tabletop Position, with the shoulders over the wrist and hips over the knees. On an inhale, lift the head, neck, shoulders and tail bone to the sky while dropping the tummy to the earth. Follow this up into Cat Pose and continue with the breath moving between the two postures to really warm up the spine. This pose is relaxing and can be done at any time during a Yogi’s practice.


*Under Development*

Sanskrit Name:
Bitilasana / Goasana

Drawings include:
Cow Pose elevations (men & women), outline silhouettes

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