Yoga Pose Breakdown: Bitilasana - Cow Pose

Sanskrit Name: Bitilasana
Bitila = Cow
Asana = Pose 

Get Started: 

  • Begin in a tabletop position, on your hands and your knees, with your knees stacked directly below your hips and your wrists, elbows and shoulder in line and perpendicular to the floor
  • Center your head in a neutral position as you gaze as the floor
  • As you inhale, lift your sitting bones and sternum toward the ceiling, as your belly sinks toward the floor
  • Lift your head and gaze up
  • From here, you may want to move into Cat Pose

Benefits: This pose stretches the front torso and neck. It also provides a gentle stretch to the spine and belly organs. 

Contradictions: If you have a neck injury, keep your head in line with your torso. 

Know Your Asana: Cat Cow exercises are often performed at the beginning of class or are used as connected vinyasas. 

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