How to do Bitilasana (Cow Pose) And What Are Its benefits?

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 Pronunciation	Bitilasana (Bit-ill-Ah-SUN-aa)
Meaning	Bitila = cow, asana = posture or pose or position
Pose Type	Backbend
Pose Level	Beginner’s pose
Style of yoga	Hatha Yoga
Other Names	Cat-cow stretch
Stretches	Neck, spine, and hip flexors.
Strengthening	Back muscles, abdominals, shoulders, wrists, and hips
Duration	30 second to 3 minutes

Meaning

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.

Step-2
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.

Step-3
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.

Step-4
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.

Step-5
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.

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.

Precautions

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.

Conclusion

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.