Introduction
Bitilasana (Cow Pose): Cow
Pose is an easy, gentle way to warm up the spine.
'Bitila' in Sanskrit, refers to 'cow'. And Bitilasana or Cow Pose, as discussed earlier, is usually done in a dynamic way with Cat Pose.
Here when the exercise is done in a dynamic manner, the movement of the body resembles that of the cat as well as that of the cow. A deep stretch like a cat and a state of relaxation like a cow. Hence the name Cat Cow Pose.
It increases the flexibility of the spine, which increases the flow of prana. This pose is a foundation pose that is usually performed along with backbend poses to achieve greater stability.
Cow pose is considered a
base pose as this pose can be changed into cow pose. Cow Pose is
considered a warm-up yoga pose to prepare the body for more intense yoga
poses/yoga flow.How is it done
Protect your neck by keeping your shoulders wide and your shoulders away from your ears.
Phase 1
- Start on your hands and knees in a "tabletop" position.
- Make sure your knees are directly under your hips and your wrists, elbows and shoulders are positioned and perpendicular to the floor.
- Keep your head in a neutral position, looking at the floor.
Phase 2
- As you inhale, lift your sit bones and chest up toward the ceiling, allowing your belly to sink toward the floor.
- Raise your head to look straight ahead.
Phase 3
- Exhale, returning to neutral "tabletop" position on your hands and knees.
- Repeat 10 to 20 times.
Benefits of doing this
- Stretches the front torso and neck
- Provides a gentle massage to the spine and abdominal organs
Benefits of Cow Pose:
Considering how simple this pose looks, always remember, alignment and breath
is what helps to get the most out of the practice. Some of the benefits
derived from the practice of Bitilasana or Cow Pose are given below.
- Improves flexibility of the spine
- Bends the spine, increases prana in the body
- Relieves tension around the lower back, mid back, neck and shoulders
- Maximally engages the core muscles, making it stronger
- Strengthens arms, shoulders and wrists
- Strengthens hip joints, knee joints and shoulder joints
- Gently massages the abdominal muscles, thereby improving digestion
- Great posture for reducing stress, insomnia and encourages good sleep
- improves body posture
- A great pose to ease symptoms related to PMS
- A good pose to practice prenatal and postpartum
- Considered a great foundation pose for the most advanced backbend poses
- Like most poses, Cow Pose brings awareness to the body and breath
- Anyone suffering from fibromyalgia can practice this pose
- Activates Manipura Chakra (Solar Plexus), Mooladhara Chakra (Mool Chakra) and Vishuddhi Chakra (Throat Chakra)
Precautions
Some things to keep in mind while practicing this mudra, so that the body does not get hurt, are given below.
- Shoulder, wrist, neck, hip, knee and back injuries
- Blood pressure
- Migraine
- Spondylitis
- Knee and wrist arthritis
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