Bitilasana (Cow Pose)

Bitilasana is a tabletop asana in Hatha Yoga.

Overview

Bitilasana, commonly known as Cow Pose, is a gentle spinal extension performed from a tabletop position. The name comes from Sanskrit “bitila” meaning cow and “asana” meaning seat. It is traditionally paired with Marjaryasana (Cat Pose) to create a flowing spinal warm-up.

Method/Content

Starting on hands and knees in a tabletop position with wrists under shoulders and knees under hips, the practitioner inhales and drops the belly toward the floor. The tailbone lifts upward, the chest opens forward, and the gaze directs slightly upward. The shoulder blades draw together along the back, and the front body lengthens. The arms remain straight with hands pressing firmly into the mat, and the neck stays long without collapsing into the shoulders.

Purpose/Benefits

Bitilasana stretches the front of the neck, chest, and abdomen while strengthening the back muscles and improving spinal flexibility. It opens the heart center, improves posture, and stimulates the abdominal organs. The pose increases circulation to the spine and is believed to improve mood and energy levels.

Verification Notes

• Commonly paired with Marjaryasana (Cat Pose)
• Suitable for beginners and all levels
• Often used as a gentle morning wake-up for the spine