Cow
| Sanskrit Name: | Bitilasana |
|---|---|
| Category: | Seated & Floor |
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Yoga Lesson Planner
Pilates Lesson Planner
| Category: | Yoga Lesson Planner |
|---|---|
| Sub Category: | Seated & Floor |
| Types: | Arm Balance, Back Bend, Balance, Prone, Seated & Floor, Strengthen |
| Anatomy: | Arms & Shoulders, Biceps & Triceps, Core, Knees, Lower Back, Wrists & Arms |
| Chakras: | Base, Sacral Centre |
| Therapy: | Eye fatigue, Headaches, Leg Congestion, Poor Posture, Stress |
| Drishti: | Tip Of Nose |
| Dosha: | Kapha, Pitta |
Start on hands and knees. Knees below hips and wrists. Centre head in a neutral position. Eyes gaze at floor.
Stretches torso, neck. Massages spine, core.
Paired with Cat Pose. Cow with arm extended.
Neck or wrist injury.
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Cow Pose FAQs
What are the precautions for Cow Pose?
Wrist injury. Knee injury. If you have neck pain keep the head in line with the torso.
What are good follow up poses for Cow Pose?
Extended Child Pose (Utthita Balasana)
Extended Child Pose With Twist
What is a good counterpose?
Extended Child Pose (Utthita Balasana)
What’s your best beginner’s tip for the pose?
Draw your shoulders down, away from your ears.
What’s your second-best beginner’s tip for the pose?
Shake your hands out before and after the pose.
What’s your third-best beginner’s tip for the pose?
Make fists and then stretch out your fingers. Repeat this quickly for 10 seconds.
What are the main benefits of the pose?
It will give your spine a gentle massage.
It will give your belly organs a gentle massage.
It will stretch the front of your torso which improves posture and mood.
It will stretch the front of your neck (helps prevent loss of movement in the neck).
What is the main precaution?
Look to the floor if you have any neck injuries.
What is the seated version?
Sit on a chair or in an easy cross-legged position. Place hands on knees. Open your chest on the in-breath. On the Cat Pose take an out-breath.
What is the standing version?
Stand with your legs hip-width apart. Knees bent. Place hands on thighs. Open your chest on the in-breath. On Cat Pose take an out-breath.
What is the wave version?
From all fours, create a wave-like motion, moving your tailbone first and allowing your spine to follow.
What’s a good Cat-Cow version?
Extend out your opposite arm and leg in Cow Pose. Draw the knee to the nose as you round your back into Cat pose.
