Cow Calf Stretch
| Sanskrit Name: | Bitilasana |
|---|---|
| Similar Pose Names: | Tabletop calf stretch,All Fours Calf Stretch |
| Category: | Seated & Floor |
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Pilates Lesson Planner
| Category: | Yoga Lesson Planner |
|---|---|
| Sub Category: | Seated & Floor |
| Types: | Animal, 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 your head in a neutral position. Eyes gaze at the floor. Bring the right leg behind you and push into your right heel (toes tucked under). Repeat with the left leg behind.
Stretches calves, torso and neck. Massages spine and core. Strengthens arms, wrists and shoulders.
A) Bring the leg to the side. B) Cow with arm extended.
Neck or wrist injury.
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Cow Calf Stretch Pose (Bitilasana) FAQs
What are the teaching steps for the Cow Calf Stretch?
Start on hands and knees. Knees below hips and wrists. Centre your head in a neutral position. Eyes gaze at the floor. Bring the right leg behind you and push into your right heel. Repeat with the left leg behind.
What else is Cow pose known as?
Bitilasana (Sanskrit name).
Tabletop pose.
All Fours pose.
On All Fours Pose.
What are the precautions?
Wrist injury. Knee injury. If you have neck pain keep the head in line with the torso.
What are good follow-up poses?
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?
Draw your shoulders down, away from your ears.
What’s your second-best beginner’s tip?
Shake your hands out before and after the pose.
What’s your third-best beginner’s tip?
Make fists and then stretch out your fingers. Repeat this quickly for 10 seconds.
What are the main benefits?
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 of the pose?
Sit on a chair or in an easy cross-legged position. Place hands on knees. Inhale, open your chest on the in-breath. Exhale, and return to the start position.
What is the standing version of the pose?
Stand with your legs hip-width apart. Knees bent. Place hands on thighs. Inhale, open your chest. Exhale, and return to the start position.
What is the wave version of the pose?
From all fours, create a wave-like motion, moving your tailbone first and allowing your spine to follow.
What’s the Cat-Cow version of the pose?
Extend out your opposite arm and leg in Cow Pose. As you round your back into the Cat pose, draw the knee to the nose.
