Cow Pose, known as Bitilasana in Sanskrit, is a yoga pose that promotes flexibility and mobility within the spine. With the neck lifted, the chest can open, and the belly can stretch. This helps provide a sense of general openness and relaxation. Oftentimes paired with Cat Pose, Cow Pose can improve posture, reduce tension, and help with spinal alignment.
How do you do cow pose?
Step 1.
Begin the same way as Cat Pose (#1-3).
Step 2.
Keep your arms straight and strong, with your shoulder blades drawing down your back. Engage your core to support your spine.
Step 3.
As you inhale, lift your sitting bones and chest toward the ceiling, allowing your belly to sink toward the floor. Lift your head to look forward or slightly upward, but avoid straining your neck. Your back should form a gentle arch.
Step 4.
Pull your shoulders back to lengthen the space in between your collarbones. Think of shining your heart forward.
Step 5.
Hold the pose for a few breaths, enjoying the stretch along your spine and the opening in your chest. To release, you can exhale and move back into Tabletop Position or flow into Cat Pose by rounding your spine and tucking your chin and tailbone.
Benefits of cow pose
Stretches the shoulders, upper back, and neck; improves spinal flexibility
Improves spinal flexibility and coordination between breath and movement
Often used as a gentle warm up which prepares the body for deeper movement
Improves body awareness and posture
Variations of cow pose
Lift and extend one arm forward and one leg back to add a balance challenge
Inhale and reach your right arm up toward the ceiling, opening your chest. Exhale and thread your right arm under your left arm, lowering your right shoulder and ear to the mat; switch sides.
Use blocks under hands to deepen the stretch
Other Yoga Poses to Try
- 14Nov
Humble Warrior
Humble Warrior, or Baddha Virabhadrasana in Sanskrit, is an introspective yoga pose that combines strength, surrender, and balance. The torso bows forward, and the arms extend overhead into the air, encouraging a sense of humility and inner reflection. It’s the
- 30Apr
Low Crescent Lunge
The Low Crescent Lunge, also known as Anjaneyasana in Sanskrit, is a yoga pose that embodies a graceful balance between strength and surrender. The practitioner sinks into a deep lunge, with one knee bent and the other extended behind. This
- 07Nov
Revolved Side Angle
Revolved Side Angle increases spinal rotation and strengthens the lower body while challenging balance and enhancing breath control
- 15May
Seated Staff
Seated Staff Pose, or Dandasana in Sanskrit, is a foundational seated yoga pose that is the starting point for many seated poses. It emphasizes alignment, strength, and mindful stillness, creating awareness of posture and balance while promoting engagement of the
- 25Apr
Reclined Hero’s Pose
Reclined Hero’s Pose, or Supta Virasana in Sanskrit, is a deeply restorative yoga pose that activates and stretches the thighs, knees, and hips. This pose encourages stillness and can help calm the nervous system. It’s oftentimes used to counterbalance active
- 15May
Wide Legged Forward Fold
Wide-Legged Forward Fold, or Prasarita Padottanasana in Sanskrit, is a grounding yoga pose that encourages deep release and introspection. The practitioner's head is toward the ground, with the feet extended wide across the yoga mat. The arms can be extended
