Bitilasana- Cow Posture

By Prana Yoga | In All Yoga Postures, Forward Bends, Vajrasana Group | on June 12, 2014

This yoga posture is usually performed in combination with Marjariasana (cat posture) for a vinyasa (movement) to warm up the spine. If you are combining the postures repeat 10-20 times



  • Start on your hands and knees in a “tabletop” position, with your fingers and toes pointing away from your body. Make sure the hands are in line with the knees (hip/shoulder width apart).
  • Adjust your hands so that your wrists, elbows, and shoulders come in one straight line 90° to the floor, and that your hips are directly above your knees.
  • Inhale, raise the head and open the chest, create a depression in the spine (arching the back). Allow the abdomen to come towards the floor.
  • Exhale, continue into Marjaryasana (cat posture), or come back into shashankasana (hare posture).


  • Stretches the back torso and neck
  • Provides a gentle massage to the spine and abdominal organs
  • When combined with Marjaryasana (cat posture) relieves menstrual cramps


  • Lower back, knee, or wrist injuries

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