Cow Pose, Bitilasana, (Bit-ill-AH-sun-ah)
bitila (cow) + āsana (pose)
Also known as: Dog Tilt Pose
Pose Type: Backbend, Seated, Pregnancy
Difficulty: Beginner
Gently warm up your spine with a soothing cow pose.
cow Pose Fundamentals
Cow Pose is a simple backbend pose, which is most often paired with Cat Pose (Marjaryasana), to build a Cat-Cow sequence.
Practice a Cat-Cow sequence at the beginning of a Vinyasa flow for a full body warm-up and to gently awaken your spine for the practice.
Benefits of The cow Pose
- Improves blood circulation
- Relieves and soothes back pain
- Awakens the body and warms up the spine
- Calms you down
- Front body stretch
How To Do The cow Pose: Step-By-Step
1. Begin on all fours – ankles directly beneath shoulders and hips directly above knees, toes untucked. This is Tabletop Pose.
2. As you inhale, reach your tailbone up towards the sky, arch your spine, gaze upwards, and drop your belly down towards the mat.
3. Draw your shoulders away from your ears and breathe deeply.
Variation: Cow Pose with forearms on blocks
If you suffer from wrist or hand complications, this variation is for you. Simply come onto two blocks with your forearms.
Common Mistakes in Cow Pose
Even though Cow Pose looks simple, there are several alignment mistakes that can reduce its effectiveness or even cause discomfort over time. Being aware of these common errors will help you get the most out of this foundational backbend.
Collapsing into the lower back. One of the most frequent mistakes is dumping all the movement into your lumbar spine. Instead of creating one deep bend in the lower back, aim to distribute the arch evenly along your entire spine, from your tailbone through your mid-back and up to the base of your neck.Locking the elbows. Hyperextending your arms puts unnecessary strain on the elbow joints and can shift your weight too far forward. Keep a very slight micro-bend in your elbows so that your arms act as stable pillars of support rather than rigid columns.
Crunching the neck. When you gaze upward, avoid throwing your head back aggressively. This compresses the cervical vertebrae and can cause neck strain. Instead, lift your chin gently and let the upward gaze be a natural extension of the spinal curve.
Letting the shoulders creep up. As you arch your back and lift your chest, the shoulders often inch toward the ears without you noticing. Consciously draw your shoulder blades down your back and widen across your collarbones to maintain space and openness in the upper body.
Tips for Beginners
If you are new to Cow Pose, start by focusing on your breath before worrying about how deep your backbend goes. Inhale as you move into Cow Pose, allowing your belly to naturally drop toward the mat as your lungs fill with air. This connection between breath and movement is one of the most important aspects of the pose.
Place a folded blanket under your knees if you feel any discomfort on hard floors. You can also place your hands on yoga blocks if your wrists feel strained in the standard position. Over time, as your wrists and spine become more flexible, you can remove these props and practice the full expression of the pose.
Try practicing Cow Pose in front of a mirror at first so you can check your alignment. Make sure your hands are directly under your shoulders and your knees are directly under your hips. This neutral tabletop starting position ensures that the spinal movement in Cow Pose is distributed evenly and safely.
Who Should Avoid Cow Pose
Cow Pose is generally safe for most practitioners, but there are a few situations where caution is warranted. If you have a serious neck injury, keep your head in a neutral position rather than looking up. Those with severe wrist injuries, such as carpal tunnel syndrome, should use the forearm variation described above or practice the pose with fists instead of flat palms. Pregnant practitioners in their second and third trimester can still enjoy Cow Pose but should avoid overly deep backbends and listen to their body throughout.
Related Poses
Preparatory Poses
Counter Poses
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