Cow Pose

Bitilasana (Cow Pose) which in Sanskrit the word bitila means cow, is one of the most beautiful and comfortable yoga exercises. Every beginner starts with this pose which is often combined with Marjariasana (Cat Pose). The reason why this pose is suitable for beginners is because it does not require balance and allow everyone to stretch to an extent that is comfortable for them.

This pose brings great flow when your body needs a break. Also, it is ideal for those with back pain because improves posture and balance.

How to do it (step-by-step)

1. Start with your legs and arms on the floor. Make sure that your knees are below your hips and your palms are below your shoulders.

2. Gently lower your head and look at the ground

3. Inhale and lift your buttocks toward the ceiling, opening your chest. Let your belly point to the ground. Raise your head and lookup.

4. Hold the pose for 15-30 seconds and then return to the starting position.

5. This asana is almost always performed together with the Marjariasana (Cat Pose), in which after you do all of the above, you pull the abdomen, and bend the spine upward. Lower your head toward the floor. Actively press the floor and feel the stretch on the back of the body. Inhale and return to your neutral starting position.

The benefits of this synchronized movement will also help you relax and alleviate some of your daily stress.

Benefits

Physical benefits from Bitilasana: gently massages the spine; stretches the neck and torso; strengthens the muscles in the arms and joints; improves blood circulation; improves back and shoulder flexibility; helps treat sciatica; relieves menstrual cramps.

Mental benefits from Bitilasana: relaxes and calms the mind; reduces stress; brings inner balance; energizes.

You should avoid this pose if you have: neck problems; knee problems; ankle injuries.

Regular practice of this pose affects Svadisthana (Sacral) Chakra and Manipura (Solar Plexus) Chakra.