Pose Breakdown: Cow Pose - Yoga Tutorial
Transport yourself to greener pastures with Cow Pose (Bitilasana) — a gentle, chest-opening backbend designed to loosen up your spine and stretch your entire back body. This pose is often paired with its partner pose, Cat Pose, and is commonly seen in many yoga styles as part of a warm-up or as a counter pose.While it is considered a beginner move, its effects are powerful — try pairing it with Cat Pose as a way to synchronize your body to your breath and hone your focus.
Learn how to do Cow Pose in this video tutorial from Dylan Werner. You’ll learn the proper alignment and technique to help you safely move into Cow Pose.
HOW TO DO COW POSE
1.
Start on your hands and knees with your hands directly beneath your shoulders and your knees beneath your hips.
2.
Wrap your triceps with your elbows pointed back to create external rotation.
3.
Let your belly begin to fall and lift your tailbone up.
4.
Bring your chest forward, spread your shoulders wider, and arch your back as you bring your gaze forward or slightly up.
Prep Poses for Cow Pose
Child’s Pose
Tabletop
Benefits of Cow Pose
Opens your chest and shoulders
Strengthens your back
Stretches your neck and spine
Massages your abdominal organs
Improves circulation, lung capacity, and digestion
Relieves pain from menstrual cramps and sciatica
Contraindications
Avoid Cow Pose if you have chronic pain or recent injury to the back, knees, wrists, shoulders, or neck.
How to Modify Cow Pose
You can modify Cow Pose by placing a blanket under your wrists or knees for added comfort.
Follow-Up Poses to Cow
Child’s Pose
Thread-the-Needle
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