Cow Yoga Pose (Bitilasana) Instructions

cow yoga pose(Bitilasana) 1
cow yoga pose(Bitilasana) 1

The name of cow yoga pose(Bitilasana) consists of several syllables: “Go” – “cow”, “Mukha” – “person”, “asana” in Sanskrit means “fixed and comfortable pose“. That is, literally, Bitilasana is translated as the “pose of the head of a cow”.
Cow Yoga Pose (Bitilasana) Instructions

Many modern people often lead a sedentary and inactive way of life: Working in the office, driving behind the wheel, resting in front of the TV, etc. Unfortunately, gradually this leads to enslavement in the body (the muscles seem to atrophy), the breathing becomes shallow, superficial. And then such consequences can gradually lead to unpleasant diseases.

Not every person after the day spent in the office has the strength and desire to go in for sports, or even just stroll along the street.

But there is a way out. Depending on your emotional and physical condition, you can pick 3-5 Poses (exercises) from yoga and practice them regularly. It does not take you much time, but gradually you will regain mobility in the joints and spine, gradually a flow of strength, energy and good mood will occur.

How to do Cow Yoga Pose (Bitilasana) Step By Step Instruction:
How to do Cow Yoga Pose (Bitilasana) Instructions
AThe starting position is on all fours. With your right foot, step over the left leg. Bring together the hips and knees, and spread the feet apart. Gently lower the pelvis between the feet.

BAfter the pelvis touched the floor, make a gentle exhalation. Then relax your shoulders, stretch the spine (for this purpose, slightly stretch the crown of the head upwards).

CThen inhale gently raise your arms up above your head, continuing to stretch the spine, but make sure that the shoulder blades and shoulders remain at the same level (that is, after your hands have risen, the neck remains free and uncompressed).

DOn the exhalation, the right hand is lowered again downwards (while keeping the forward position of the back, you do not have to fill the body to the left), bend it at the elbow and raise the right forearm behind your back until the right hand is between the shoulder blades. At the same time, the left arm is bent at the elbow and the palm is put behind the back between the shoulder blades.
Step By Step Standing Forward Bend(Uttanasana) Instruction
EWe pin the brush behind our backs between the shoulder blades.

FHold the pose for 30-60 seconds, breathe normally. Keep your neck and head upright, look straight ahead.

GThen, on exhalation, open the brushes, go to the position on all fours and change the position of the legs. Repeat the pose on the other side, sustaining it for the same amount of time. Replace the word “right” with “left” and vice versa.

A lighter version of Cow Yoga Pose (Bitilasana):

Before you drop the pelvis, you cannot put your feet apart. In this case, the pelvis descends on the lower leg and the heel.

If this option does not work, you can put a block, a folded blanket or a stack of books under the basin.

If you cannot put your hands in the lock behind your back (or if the lock is uneven in the lock), then we lower both hands down and try to make an elbow lock behind your back (bending arms in the elbows, palms grasping the forearm of the opposite hand).

Complications of Cow Yoga Pose (Bitilasana):

While in Cow Pose(Bitilasana), on exhalation smoothly lower the chest to the hips, thereby increasing the traction.

Benefits of Cow Yoga Pose (Bitilasana):

The Cow Pose in Yoga (Bitilasana) cures cramps in the legs and makes the leg muscles elastic. The chest section opens well. The spine is stretched, the posture is corrected. Increased mobility of the shoulder joints. Heal’s arthritis of the shoulder joints and upper back.

Regular practice of cow yoga pose(Bitilasana) increases self-confidence. Eliminates the excessive addiction to food. Eliminates stress. For more benefits, you can do cat cow yoga pose additionally.

Follow up poses:

Cat Pose


Knee injuries, Serious problems, and injuries in the cervical and humeral divisions.

Advice for newbies:

If you are beginners in yoga then consult with your doctors before starting this pose.For more beginners poses you can visit 10 most important yoga poses for beginners.


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