Cow pose - Bitilasana

 

Cow pose, or bitilasana in Sanskrit, is usually alternated with cat pose for a gentle spinal warmup. From all fours, the head and tailbone reach toward the sky as the belly drops toward the floor.

Instructions

• Start on all fours.
• Bring your knees under your hips and your hands under your shoulders.
• Inhale and arch your spine, dropping your belly toward the floor.

Cautions

• Avoid if there is knee or wrist injury

Benefits of Cow Pose

• Stretches the spine
• Improves posture
• Strengthens the arms
• Relieves back pain