Bitilasana - Cow Pose Yoga


Introduction to Bitilasana

Bitilasana (pronunciation: Bee-tee-laa-s-uh-nah) is a warm up asana usually done at dawn or dusk. In sanskrit, Bitil means Cow. As the asana imitates the natural form of a cow, it is named thus.

Scientific Way To Perform Bitilasana

  1. Take a position of table top on your yoga mat. Let your knees and hands signify the limbs of the cow.
  2. Make sure your head is not bent down, your thighs are alert.
  3. Your hips, wrists, elbows and shoulders are in same plane and perpendicular to the floor.
  4. Inhale and let your lungs fill and chest swell. Let your belly sink.
  5. Exhale air and come back to the relaxed table top position.
  6. Repeat for minimum 10 to 20 times.

Precautions to take while performing Bitilasana

It is a warm up asana and as such no precautions required.

Who can and can't perform Bitilasana

People with severe neck and knee injuries or problems are not advised to perform this yoga.

Variations in Bitilasana

Bitilasana has no variation but can be performed in continuation of Marjanyasana or cat pose yoga.

Health Benefits of Bitilasana

  1. It stretches your chest and neck.
  2. It strengthens your lower and upper back.
  3. It stretches your abdominal area.
  4. It increases the flexibility of your spine.
  5. It gently massages the internal belly organs.
  6. It helps to stretch your neck and the front part of your torso.
  7. It is a stress relieving Asana.
  8. Helps to increase the blood circulation throughout your body.   
  9. It tones and relieves the stress from your spine.
  10. Best for back pain and sciatica.


If you are beginning to practise Yoga, then this is must of the 12 basic poses.

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