Cow Pose
Bitilasana
Cow Pose (Bitilasana) is a beginner kneeling backbend. Warms spine, links breath.
How to cue it
- From tabletop, inhale: drop belly
- Lift chest and tailbone
- Gaze up softly
At a glance
- Drishti
- UpWhere the eyes rest.
- Family
- Kneeling backbend
- Level
- Beginner
- Chakra
- Throat (Vishuddha)
Take care
Neck, wrists.
Counter poses
What to offer after Cow Pose to let the body settle.
Good to know
Pairs with Cat as Cat-Cow. Also a Core warm-up.
Build your class with Cow Pose in Cue
Drop Cow Pose into a sequence, keep these cues beside it, set the timing, then teach the whole class off one screen you can read from across the room. Free to start.
Also from Cue
Printable pose cards
68 cards. 60 poses, 6 breath practices, 2 sun salutations.
- Front is the pose. Back is three cues, drishti, benefits and counter poses.
- Made to test yourself on, for teacher training or your own study.
- Lay them out to build a class, then keep it in Cue.
Instant download. Print at home on cardstock, cut and go.