cow pose

Bitilasana (Cow Pose), a backbend, is a spine warming up posture always paired with Marjaryasana (Cat Pose). When pairing this pose with Cat Pose then known as the cat-cow stretch.

Bitilasana Basics

Sanskrit PronunciationBitilasana
MeaningBitila = cow, asana = posture or pose or position
Pose TypeBackbend
Pose LevelBeginner’s pose
Style of yogaHatha Yoga
Other NamesCat-cow stretch
StretchesNeck, spine, and hip flexors.
Strengthening Back muscles, abdominals, shoulders, wrists, and hips
Duration30 second to 3 minutes


Its name is derived from Sanskrit words, Bitila meaning cow, and asana meaning pose or posture. This pose is called “Bitilasana – the cow pose” because it resembles the posture or position of the body of a cow.

Cow pose looks as a cow standing on its four feet. The arms and legs make four feet of a cow and the arched abdomen make the cow’s torso.

It’s performed in a kneeling (tabletop) position , followed by stretching the neck and spine with deep breathing.This stretching the neck, spine, and hip flexors.

This simple pose relieve tension in your upper body, especially in your back, shoulders, and neck, and allows for a strong front-body stretch, from chin to pubic bone.

Practice Guide for Bitilasana (Cow Pose)

Bitilasana is a gentle warm-up most recognized yogic posture that requires kneeling stretching. This guide provides practitioners with a systematic breakdown of the pose, offering clear instructions on body positioning, alignment, and breathing techniques.

How to Do Bitilasana (Steps)

Step 1
Start by placing your hands and knees on the floor. Align knees below hips and wrists below shoulders. Allow your spine to remain in a neutral position and also engage the core. While doing this, your fingers should be forward and feet should be downwards with toes pointing inwards and resting on the floor. Take a deep breath and exhale.

Exhale and relax your mind. Round the spine toward the ceiling and imagine that you are stretching your navel toward your spine. Keeping your neck relaxed, pull your chin towards the chest. This becomes your upward facing Marjari Asana or Cat Pose.

Inhaling, arch your back and lift your head up toward the sky along with the tailbone. Do this without putting pressure on your neck. Lift your neck up and look towards the ceiling. This is Adho Mukhi Marjari Asana or Cow Pose.

Create a continuous flow from Upward Cat Pose to Downward Cat Pose that connects your breath to each movement. Repeat this for 8-10 rounds or as many breaths as needed.

Gently lower your pelvis onto your heels, place your forehead on the ground and relax your back.

As a beginner, you should always protect the neck when you get into this posture. For that to achieve, broaden the shoulder blades and then pull them down so that they move away from the ears.

You can also read:- HalasanaPadmasanaMatsyasana | Trikonasana | Tadasana | Savasana | Garudasana | Sukhasana | Gomukhasana | Bitilasana | Vajrasana | Bhujangasana

Benefits of Bitilasana (Cow Pose)

There are amazing benefits of cow pose which are mentioned below:

  • Marjari Asana is a forward bending and backward bending yoga asana, which stretches your spine. This stretch helps your spine become more flexible. Apart from this, this asana also helps in stretching and strengthening the spine.
  • Cat pose requires long and deep breathing, which expands the lungs well. Due to this, more oxygen reaches the entire body, which improves blood circulation.
  • To perform Marjari Asana, you have to pull your navel inwards, which helps in reducing unnecessary fat from your stomach in the long run. This will reduce your belly fat.
  • Cat/Cow movements that synchronize with your breathing while stretch your abdomen, hips, lungs and chest. It reduces any kind of tension in those organs and releases any kind of restraint.
  • During this yoga pose, the detailed abdominal organs like the kidneys and adrenal glands are massaged internally. It stimulates and strengthens them in the best way.


There are a few points of caution that you should always keep in mind before you perform this asana.

  • In case you have a sensitive neck, then don’t crunch the neck’s back too much as you try to look up. It is better to look forward in order to avoid the strain. Also, you should make sure that the shoulders are away from the ears.
  • You should consult the doctor before you try this pose in case you are suffering from a neck injury. It is recommended to practice this yoga under an expert’s supervision.


You should always delve into this posture to bring out the best thing in you. It is essential to relax as well as rejuvenate the mind, body, and soul.

You can also read:- 10 Yoga Poses For Beginners | 7 Simple Yoga for Shoulders Pain | Yoga for belly fat | Yoga to increase Height | 7 Yoga Poses for Insomnia | Nadis | 7 Yoga poses for Weight Lifters


Jun 12, 2024
International Yoga Day 2024: Yoga Day History, Theme, and Logo

The date of International Yoga Day in 2024 is June 21. World Yoga Day is an opportunity to promote the[...]

Jun 11, 2024
Chakki Chalanasana (The Churning Mill Pose): Basics, Steps, Benefits & More

Chakki Chalanasana, also known as the Grinding Pose or Mill Churning Pose, is indeed a seated yoga posture that offers[...]

Jun 10, 2024
Yoga at Home: Tips Exactly How And Where to Start

Practicing yoga at home brings many benefits. It keeps you healthy, focused, and happy throughout the day. Not only does[...]



The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional