Cow Pose (Bitilasana)

Cow Pose gently opens the front body by dropping the belly toward the floor and lifting the chest and tailbone, creating a gentle backbend that lengthens the spine and stretches the muscles along the abdomen and chest. It is ideal for warming up the spine, stimulating circulation in the back, and countering forward-rounding habits from desk work. Performed on hands and knees, you inhale as you let the belly soften downward, spread the collarbones, and reach the crown of your head and tailbone away from each other.

Cues

• As you inhale, let your belly drop without collapsing into your lower back — lengthen the spine first.
• Lift the crown of your head and your tailbone simultaneously to create length through the whole spine.
• Draw your shoulder blades gently toward each other and open across the front of your chest.
• Keep gentle engagement in your core so the lumbar spine is supported through the extension.