Bitilasana (Cow Pose) Benefits, Steps, Precautions, Tips

What is the meaning of Bitilasana?

Bitilasana is known as Cow Pose in English. The word Bitila in Sanskrit means “cow” and Asana means posture, pose or pose. If you practice it, if you have practiced Marjari asana in the first step, then you can do it easily. Bitilasana has two steps. One is similar to Margariasana. In Margariasana, you move your back and stomach up and down. But in Bitilasana you only have to keep your spine down and the head should be slightly raised. In this way, you can also do cow and cat poses at the same time.

Diffrance between Cow pose (Bitilasana) or Cow Face Pose (Gomukhasana)

It should be noted here that the Cow Face Pose (Gomukhasana) is the hip opener sitting pose while the Cow Pose is a kneeling stretching pose. And both these poses share similarity with cow but their effect and process is completely different.

This article gives you the right way of Bitilasana, the health benefits of Bitilasana (Cow Pose) and the precautions to be taken while practicing it.

A Girl doing Bitilasana, it is also called Cow Pose.

Bitilasana (Cow Pose) steps: The right way to do Bitilasana

1)- To get into Cow Pose, You start on into the Tabletop position.

2)- Ensure that Your knees are under your hips and wrists are under or slightly ahead of your shoulders.

3)- Now keep your wrists in line with your shoulders.

4)- Now keep your head in the normal position while looking towards the floor.

5)- When the position of your head becomes normal, breathe in and while opening the chest, lift your hips towards the ceiling.

6)- Now slowly lower your stomach towards the ground.

7)- Now lift your head up and look in the forward direction.

8)- Now stay in this position for 15 to 20 seconds.

9)- Now exhale after this and come back to the starting position.

Beginner’s Tip

  • If you are not used to lifting weights with your hands, then first you do some wrist and hand warm-up and then do this yoga.
  • First you make a fist and then spread your fingers, repeat this a few times quickly.
  • For this, you rotate your wrists and then take out your hands.
  • If you are doing this asana for the first time then you have to protect your neck while doing this posture. For this, you widen your shoulder blades and pull them away from your ears.

Benefits of Bitilasana (Cow Pose)

Bitilasana (cow pose) has some excellent benefits. The points given below are as follows.

  • It helps to stretch your neck and the front of your torso when doing cow pose.
  • By doing cow pose, it strengthens your lower back and upper back.
  • By doing Bitilasana (cow pose), it stretches your chest and neck.
  • By doing this asana, it stretches your abdominal area.
  • This asana increases the flexibility of your spine.
  • By doing this asana, it gently massages the internal abdominal organs.
  • By doing this asana, it helps in increasing the blood circulation throughout your body.
  • It tones your spine and relieves tension and is best for back pain and sciatica.

Precautions to take while doing Bitilasana (Cow Pose)

Take the following precautions before and during practicing the Bitilasana (cow pose).

  • Avoid this asana if you have severe neck pain or injury.
  • Before doing this asana, warm up your body and then do the asana.
  • If you have pain in your wrists, you can keep your forearms on the floor.
  • If you have knee pain in your feet, place a blanket under your knees.
  • Please do any asana under the supervision of an expert instructor.
  • If you have any medical problems, consult a doctor before doing any exercise.

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