Bitilasana – Cow Pose

Bitilasana – Cow Pose

Bitilasana, is also known as cat or cow pose.

It is also called as Marjariasana in Sanskrit. While this motion may seem simple, practicing this pose can be a powerful way to prevent back pain and maintain a good back posture and healthy spine.

It is one of the easiest yoga. Beginners can easily do this pose. Still, proper guidance will be better.

A step by step guide:

  1. First of all get into a tabletop position.
  2. Keep your knees right under your hips.
  3. Keep your wrists in a straight line with your shoulders.
  4. Look towards the floor, so you can keep your head as comfortable. Look up
  5. Raise your hips up towards the roof. Inhale while doing this.
  6. Let your stomach to touch the ground and raise your head and look forward for about 20 seconds.
  7. Now come back to the starting pose while exhaling.
  8. Do all the steps about five to seven times before the halt.

Benefits of doing this asana:

  • Increases the balance flexibility.
  • Strengthens operand lower back.
  • Stretches abdominal parts.
  • Great stress relieving exercise for both physical and mental stress.
  • Tones the spine
  • Improves the blood circulation.
  • Best for sciatica and back pain.
  • It massages the internal organs
  • Stretches the torso

Precaution and advice:

  • If you are suffering from any neck or shoulder Injuries it is not recommended to try this pose alone, Get a certified Yoga coach with you.
  • If you have any medical issue, contact a doctor before performing this asana.
  • With a neck injury, keep your head in a straight line with your body trunk.
  • It is good practice Keep your stomach and bowels empty before doing the poses.
  • And it is always advisable to do yoga poses, under the guidance of the experts