Know your yoga pose: Bitilasana or cow stretch pose

Relax your spine and back with this easy pose

Bitilasana or the cow pose is a chest opener and backbend pose. It falls in the category of beginner s yoga poses and can be easily performed by anyone. It is gentle and can also provide relief from minor back pains. The cat and cow pose are usually practiced one after the other. The asana can be practiced at dawn or dusk. Just ensure that you have eaten at least 2-3 hours before performing the asana. Yoga expert Mahua Deb, trainer, Defence Welfare Association and at Vishakhapatnam Urban Development Authority (VUDA) tells you how to perform this asana correctly and its benefits:

Steps to perform Bitilasana:

  • Warm up your body before you begin with this asana.
  • Start on the hands and knees, where the palms are below the shoulder and knees below the hip.
  • Back and neck, straight and in line with each other, table top position.
  • As you inhale you lift your chin and chest towards the ceiling and sink the stomach towards the floor.
  • Exhale and come to neutral table top position. Repeat the process 10 times.
  • It is best to widen your shoulder blades while performing this asana to avoid any kind of discomfort to the neck. Your head must be in line with the torso.
  • This pose is often paired with marjariasana or cat stretch on exhale.

Benefits of Bitilasana:

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  • Stretches the front torso and neck
  • Provides gentle stretch to spine and abdominal organs
  • Massages the abdominal organs
  • Relieves stress from the spine
  • Strengthens your back and is beneficial for sciatica pain.


If you are suffering from neck or back injury, you must avoid this pose.

Image Source: Mahua Deb

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