Pose sheet

Cow Pose

Bitilāsanaबितिलासन

On hands and knees, arch your spine with straight arms and a lifted chest.

Open this pose in the 3D body

Steps

Support

Palms and knees; shins and tops of feet rest on floor.

Enter

Start on hands and knees, with knees under hips.
Place wrists under shoulders and rest the tops of your feet.
Spread your fingers and press their bases into the floor.
Inhale and tilt your pelvis forward, lifting your tailbone.
Let your belly lower; move your breastbone forward and up.

Hold

Keep your arms straight and your knees under your hips.
Keep your abdomen lightly engaged.
Distribute the arch through your lower, middle, and upper back.
Keep your neck long and shoulders away from your ears.

Exit

Exhale and slowly return to a neutral tabletop position.

Breathing: Inhale to arch; exhale to return to neutral.
Gaze: Slightly upward, keeping the back of your neck long.

Adapt

Adaptations

Blanket under kneesPlace a folded blanket under both knees.
Wedge under palmsRest palms on a wedge, with its high edge toward you.
Forearm supportRest your forearms on stable blocks; adjust their height.
In a chairSit with feet grounded, hands on thighs; arch as you inhale.

Variations

Cat-Cow, alternating extension on inhalation and flexion on exhalation.
Sit cross-legged with your hands resting on your knees.
Standing, with knees bent and hands on your thighs.

Signals of effort

Weight on both wrists in extension.
Direct support on both bent knees.
Spinal arch accompanied by gentle cervical extension.