Traditional

Cow Pose

Bitilasana

Arch the spine from tabletop and lift the chest and sitting bones.

Benefits: Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for opening the front body.
Props: No-props
Hold Time: 3 to 5 breaths
Cautions and Contraindications: Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
Entering Cow Pose: Come onto hands and knees with wrists under shoulders and knees under hips. Lift the chest forward and broaden the collarbones. Let the belly soften toward the floor as the tailbone lifts. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Cow Pose: Draw the spine back to neutral from the backbend. Pause in tabletop before moving on. Pause in a neutral position for a moment before continuing.