{"id":1143,"date":"2014-06-12T14:35:24","date_gmt":"2014-06-12T09:05:24","guid":{"rendered":"http:\/\/pranayoga.co.in\/asana\/?p=1143"},"modified":"2022-06-01T20:38:10","modified_gmt":"2022-06-01T15:08:10","slug":"bitilasana-cow-posture","status":"publish","type":"post","link":"https:\/\/pranayoga.co.in\/asana\/bitilasana-cow-posture\/","title":{"rendered":"Bitilasana- Cow Posture"},"content":{"rendered":"<p><span style=\"line-height: 1.5em\">This yoga posture is usually performed in combination with <a title=\"Marjariasana\" href=\"http:\/\/pranayoga.co.in\/asana\/marjariasana-cat-posture\/\">Marjariasana (cat posture)<\/a> for a vinyasa (movement) to warm up the spine. If you are combining the postures repeat 10-20 times<\/span><\/p>\n<p style=\"text-align: center\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"450\" class=\"aligncenter wp-image-2300\" src=\"http:\/\/pranayoga.co.in\/asana\/wp-content\/uploads\/Bitilasana-Cow-Posture.jpg\" alt=\"Bitilasana-Cow-Posture\" srcset=\"https:\/\/pranayoga.co.in\/asana\/wp-content\/uploads\/Bitilasana-Cow-Posture.jpg 600w, https:\/\/pranayoga.co.in\/asana\/wp-content\/uploads\/Bitilasana-Cow-Posture-300x225.jpg 300w, https:\/\/pranayoga.co.in\/asana\/wp-content\/uploads\/Bitilasana-Cow-Posture-100x75.jpg 100w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><strong>Steps:<\/strong><\/p>\n<ul>\n<li>Start on your hands and knees in a &#8220;tabletop&#8221; 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).<\/li>\n<li>Adjust your hands so that your wrists, elbows, and shoulders come in one straight line 90\u00b0 to the floor, and that your hips are directly above your knees.<\/li>\n<li>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.<\/li>\n<li>Exhale, continue into <a title=\"Marjariasana\" href=\"http:\/\/pranayoga.co.in\/asana\/marjariasana-cat-posture\/\">Marjaryasana (cat posture)<\/a>, or come back into <a title=\"Shashankasana\" href=\"http:\/\/pranayoga.co.in\/asana\/shashankasana-hare-posure-balasana-childs-posture\/\">shashankasana (hare posture)<\/a>.<\/li>\n<\/ul>\n<p><strong>Benefits:<\/strong><\/p>\n<ul>\n<li>Stretches the back torso and neck<\/li>\n<li>Provides a gentle massage to the spine and abdominal organs<\/li>\n<li>When combined with <a title=\"Marjariasana\" href=\"http:\/\/pranayoga.co.in\/asana\/marjariasana-cat-posture\/\">Marjaryasana (cat posture)<\/a>\u00a0relieves menstrual cramps<\/li>\n<\/ul>\n<p><strong>Contraindications:<\/strong><\/p>\n<ul>\n<li>Lower back, knee, or wrist injuries<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>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 Steps: Start on your hands and knees in a &#8220;tabletop&#8221; position, with your fingers and toes pointing away from your body. Make sure the hands&hellip;&nbsp;<a href=\"https:\/\/pranayoga.co.in\/asana\/bitilasana-cow-posture\/\" class=\"\" rel=\"bookmark\">Read More &raquo;<span class=\"screen-reader-text\">Bitilasana- Cow Posture<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":2300,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","footnotes":""},"categories":[138,136,144],"tags":[223,224],"class_list":["post-1143","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-all-yoga-postures","category-backbends","category-vajrasana-group","tag-bitilasana","tag-cow-pose"],"_links":{"self":[{"href":"https:\/\/pranayoga.co.in\/asana\/wp-json\/wp\/v2\/posts\/1143","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pranayoga.co.in\/asana\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pranayoga.co.in\/asana\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pranayoga.co.in\/asana\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/pranayoga.co.in\/asana\/wp-json\/wp\/v2\/comments?post=1143"}],"version-history":[{"count":5,"href":"https:\/\/pranayoga.co.in\/asana\/wp-json\/wp\/v2\/posts\/1143\/revisions"}],"predecessor-version":[{"id":3409,"href":"https:\/\/pranayoga.co.in\/asana\/wp-json\/wp\/v2\/posts\/1143\/revisions\/3409"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/pranayoga.co.in\/asana\/wp-json\/wp\/v2\/media\/2300"}],"wp:attachment":[{"href":"https:\/\/pranayoga.co.in\/asana\/wp-json\/wp\/v2\/media?parent=1143"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pranayoga.co.in\/asana\/wp-json\/wp\/v2\/categories?post=1143"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pranayoga.co.in\/asana\/wp-json\/wp\/v2\/tags?post=1143"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}