BITILASANA

Method of Practice: Bitilasana (Cow Pose)

01
Begin on a yoga mat or a firm bed in the tabletop position, resting on your hands and knees. Keep your knees directly below your hips and your wrists directly below your shoulders.
02
As you inhale deeply, gently lower your abdomen toward the floor.
03
Lift your hips upward, expand your chest forward, and look up toward the ceiling.
04
Hold this position for 10–15 seconds, breathing normally.
05
As you exhale, slowly return to the starting position and relax.
06
Repeat 3–5 times.

Increases the flexibility of the spine.
Relieves tension in the back, neck, hips, knees, and shoulders, while strengthening and mobilizing the joints.
Helps reduce stress and promotes better sleep, making it beneficial for insomnia.

Particularly useful for relieving stiffness in the back and neck, improving posture, strengthening the spine, and managing constipation, acidity, gas, stress, and anxiety.
Also serves as a supportive practice for sciatica, asthma and other respiratory disorders, menstrual pain and cramps, and tingling or numbness in the hands and wrists.

Note: If you have severe neck pain, lower back pain, a back injury, or a slipped (herniated) disc, practice this pose only under the guidance of a qualified physician or yoga expert.

Our yoga experts are here to help you practice correctly and safely for maximum benefits.