(Bitilasana): Techniques, Benefits, Variations

cow pose
Level – Beginner

Cow Pose


Cow Pose Prep & Practice


Come to a tabletop position, taking the shoulders over the wrists and hips directly over the knees. Take the hands shoulder width apart and bring the knees hips distance.


Press down evenly through the hands and spread the fingers wide. Curl the toes under.


On an inhalation, lower the belly as the abs stay engaged.


Open up through the chest sending the heart forward and your shoulders down and back.


To come out of this posture use an exhalation to draw the belly back into a neutral tabletop position. Bring the head back in line with the spine.


  • Bring a folded blanket under the knees
  • Practice on forearms
  • Practice in a seated position
  • For weak wrists, make fists with the hands
  • Squeeze a block between the thighs

Physical, Mental, and Emotional Benefits

  • Opens up the chest and shoulders
  • Engages and strengthens the wrists, arms, upper back, and shoulders
  • Increases flexibility in the spine


  • Spinal Injury 
  • Weak wrists
  • Knee Injury 
  • Neck Injury

Thoughtful Sequencing

Mountain Pose (Tadasana), Extended Standing Pose (Urdhva Hastasana), Standing Forward Fold (Uttanasana), Downward Facing Dog (Adho Mukha Svanasana), Cow and Cat Pose (Bitilasana and Marjaryasana) 3x, Puppy Pose (Uttana Shishosana), Sphinx Pose (Salamba Bhujangasana), Child’s Pose (Balasana)

Want more yoga pose tutorials? See more in my Yoga Pose Directory.

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