The Cow yoga pose (Bitilasana) is a beginner-level move that involves gentle stretching and strengthening of the spine, neck, and shoulders. It’s often practiced with the cat pose in a sequence in the sun salutation series in yoga classes and solo practice.
The yoga asana can help to improve flexibility in the spine, as well as strengthen the muscles of the back, neck, and shoulders. It can also help to calm the mind and reduce stress.
Pose Details
| Difficulty Level: | Beginner |
| Sanskrit Name and Pronunciation: | Bitilasana (bit-ee-LAH-sah-nah) |
| Pose Type: | Backbend |
How to Do the Cow Pose
- Begin on your hands and knees on the floor (ideally on a yoga mat) in a neutral tabletop position, with your wrists shoulders width apart and your knees under your hips.
- Engage your abdominal muscles as you inhale and lift your sit bones and chest toward the ceiling, allowing your belly to sink toward the floor.
- Exhale as you tuck your chin towards your chest and round your spine, bringing your sitting bones towards your feet and allowing your head to drop towards the floor. This is the cat pose.
- Repeat the sequence of the counter poses (the cat-cow stretch), flowing smoothly between the two poses with your breath.
Muscles Worked
| Back: | Spinal Extensors, Rhomboids |
| Shoulders: | Trapezius, Latissimus Dorsi |
| Neck: | Sternocleidomastoid, Splenius Capitis |
| Legs: | Hip Flexors |
| Gluteal: | Gluteus Maximus, Gluteus Medius |
Benefits
Cow pose offers multiple benefits for the body and mind. Some potential benefits of the cow pose include:
Improves Flexibility
The cow pose stretches and lengthens the back, neck, and shoulder muscles, helping to improve flexibility in these areas and prevent future injuries.
Increased Strength
By holding the pose and engaging the muscles of the back, neck, and shoulders, the cow pose can help to strengthen these muscles.
Reduces Stress and Anxiety
Combining deep breathing and gentle stretching can help relax the body and quiet the mind.
Aids Digestion
The cow pose can help to stimulate the digestive system, which can improve digestion and help to relieve constipation.
Alleviates Back Pain
The Cow pose can help alleviate back pain and improve overall back health by stretching and strengthening the back muscles.
Drawbacks and Risks
Cow pose is generally considered a safe and gentle yoga pose suitable for most people. However, as with any physical activity, there are always some potential risks. Some potential risks of practicing the cow pose include:
- Muscular Strain: If you are new to yoga or have limited flexibility, you may experience muscular strain as you practice the cow pose. This can be especially true if you push yourself too hard or try to go beyond your current range of motion.
- Wrist Strain: If you have wrist problems or are prone to wrist strain, the cow pose may stress your wrists. To reduce the risk of wrist strain, be sure to use proper alignment in the pose and pay attention to the positioning of your wrists.
- Knee Strain: If you have knee injuries or are prone to knee strain, the cow pose may stress your knees. To reduce the risk of knee strain, be sure to use proper alignment in the pose and pay attention to the positioning of your knees.
Common Mistakes
Some common mistakes that people make when practicing Cow pose include:
- Rushing Through the Pose. Taking the time and moving slowly and deliberately as you practice the cow pose is important. Rushing through the pose can cause you to lose proper form and alignment, increasing the risk of injury.
- Poor Alignment. Proper alignment is essential when practicing the cow pose. Keep your wrists under your shoulders and your knees under your hips, and avoid letting your knees splay out to the sides.
- Arching the Back Too Much. While it is important to lift your chest and allow your belly to sink toward the floor in the cow pose, be sure to avoid arching your back too much. This can cause strain in your lower back and make the pose less effective.
- Rounding Shoulders. Keep your shoulders relaxed and down rather than rounding them up towards your ears when you are in the pose. Rounded shoulders can cause tension in your neck and upper back.
How to Modify
If you have difficulty maintaining proper alignment in the cow pose, you can use props to help support your body. For example, you can place folded blankets or blocks under your knees to reduce strain on your lower back or use a yoga strap around your upper arms to help you keep your shoulders down and relaxed.
Or, opt to practice the pose standing with hands and knees against a wall. This can provide additional support and stability.
