How to Do Bitilasana Pose | Cow Pose

We absolutely love Cow Pose (or Bitilasana) because it’s one of those poses that just feels like a big, warm hug for your spine. It’s often one of the first movements we do in a class to wake up the body and start flowing with the breath. Whether you’re a total beginner or you’ve been on the mat for years, this pose is a beautiful way to check in and see how you’re feeling today.

This gentle backbend is all about opening up the front of the body and finding some lovely mobility through the vertebrae. It’s the perfect partner to Cat Pose, and together they create a moving meditation that helps to shift any stagnant energy. If your knees feel a bit sensitive, we always recommend tucking a folded blanket underneath them for a bit of extra love and cushion.

In this guide, we’ll walk you through how to feel into Cow Pose so you can move with ease and honour your body’s unique rhythm.

How To Do Bitilasana (Cow Pose)

Find your tabletop base
Start on your mat on all fours in a tabletop position. Place your wrists directly under your shoulders and your knees under your hips, spreading your fingers wide to feel grounded.

Engage your core softly
Draw your navel gently toward your spine to support your lower back. This isn’t about “sucking it in,” but rather finding a sense of stability and engagement through your middle.

Inhale and lift up
As you take a deep, slow inhale, gently lift your sitting bones and your chest toward the sky. Let your belly sink down toward the earth, creating a soft dip in your back.

Open your heart space
Keep your neck long by looking slightly forward or up, being careful not to crunch the back of your neck. Think about drawing your shoulder blades back and down, away from your ears.

Flow with your breath
While this is often a dynamic flow, you can also explore this as a Yin Yoga hold by staying still for a few breaths to really feel into the stretch. If you’re flowing, move into Cat Pose on your next exhale.

The Benefits of Bitilasana (and Yoga in General)

Bitilasana is such a beautiful way to bring some juicy movement into the spine. Physically, it’s all about creating space and mobility, gently stretching the back and neck while opening up the chest. If you spend a lot of time at a desk or find yourself hunching over a screen, this pose is like a big, kind “thank you” to your posture. It also gives the abdominal organs a soft massage, which can be really lovely for supporting your digestion.

Beyond the physical, this rhythmic movement is a total treat for your nervous system. By synchronising your breath with the flow, you’re telling your body it’s safe to relax and let go of the day’s tension. It’s an energising yet grounding practice that helps clear the mental fog and brings you right back into the present moment. This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about creating a deeper connection with yourself and finding that sense of ease within your own skin.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Bhujangasana Pose | Cobra Pose
• How to Do Ustrasana Pose | Camel Pose
• How to Do Kumbhakasana Pose | Plank Pose

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla