Learn Yoga with the Cow Pose

Edited by HealthNut, Eng, VisiHow

Cow Pose is the perfect pairing to Cat Pose. Cow Pose, or as it is sometimes known Bitilasana, is an incredibly simple yoga pose that most beginners should be able to pick up quickly. This pose can be used as part of a warm-up or cool down sequence, as it helps to regulate your breathing and opens your lungs, allowing you to get the most air into them during the exercise. To prepare for this pose you can utilize the Legs-Up-The-Wall Pose to help stretch out your back and legs.

Was this helpful? Yes | No | I need help

This pose helps to stretch out the front of the torso and the entire neck. It also helps to give your spinal cord and the organs in your stomach a massage much like Cat Pose does. However, if you have a previous injury or fresh injury to your neck, it is recommended you do not attempt this pose. If you have consulted with a doctor and he or she have allowed you to try the pose, then you should keep your head aligned with your chest and do not bend it down when the step-by-step tells you to do so.

Was this helpful? Yes | No | I need help

Learn Yoga with the Cow Pose 23810.jpg


What equipment will you need to get started?

  • Although this pose can be performed anywhere, for example, on grass at a park or on the beach, it is recommended that you purchase a yoga mat to prevent injuries to your knees and ankles.
  • Some stretchy yoga trousers or leggings.
  • A baggy shirt or a vest which will allow for maximum arm movement when you are exercising so you can stretch properly.

Cow Pose Step-by-step:

  1. 1
    Follow our article on how to warm up for yoga.
    Was this step helpful? Yes | No | I need help

  2. 2
    Begin on your hands and knees in the Table Pose.
    Ensure that your knees are directly behind your hips. Your elbows, shoulders and wrists should all be in line with each other and, therefore, perpendicular to the floor. Keep your head in as neutral a position as possible with your eyes looking down at the floor. If you have a neck injury, do not move your head from this position as it can aggravate the injury.
    Learn Yoga with the Cow Pose 87547.jpg
    Was this step helpful? Yes | No | I need help

  3. 3
    When you next breathe in raise your sitting bones and your torso towards the ceiling and sink your belly into the floor as far as you can.
    If you have no previous neck injuries then you can raise your head to look straight out ahead of you.
    Learn Yoga with the Cow Pose 52079.jpg
    Was this step helpful? Yes | No | I need help

  4. 4
    Hold this position for a few seconds without breathing out.
    When you next exhale, bring yourself back into the Table Pose on your hands and knees. You can then repeat this pose between ten and twenty times if you want, or you can half that number and add Cat Pose in to create a complete breathing cycle that stretches your entire torso. This creates a very gentle but flowing sequence for you to try out.
    Learn Yoga with the Cow Pose 60588.jpg
    Was this step helpful? Yes | No | I need help

  5. 5
    Follow our article on how to cool down after yoga.
    Was this step helpful? Yes | No | I need help


Variations on this pose:

  • If you are struggling with this pose owing to an injury, then you can protect your neck by stretching out your shoulders more across your shoulder blades. Then you should bring your shoulders down and away from your ears to prevent the neck taking on any additional pressure.
  • This pose can easily be used as part of a warm up or cool down sequence along with Cat Pose and Table Pose or if you simply want a sequence of moves you can use to help stabilize your breathing and to help combat nervousness before an important performance or presentation. Improved breathing helps to combat anxiety and can alleviate headaches if the poses are done correctly.
    Learn Yoga with the Cow Pose 40918.jpg

See our other yoga tutorials:


VisiHow welcomes all comments. If you do not want to be anonymous, register or log in. It is free.

Featured Author
Articles Started
Article Edits
2,000 Points
HealthNut is a featured author with VisiHow. HealthNut has achieved the level of "Private" with 2,000 points. HealthNut has started articles and made article edits. people have read HealthNut's article contributions.
Ask HealthNut
Hi, my name is HealthNut. I hope my article on "Learn Yoga with the Cow Pose" was helpful. If you have a question please click the button below.

Article Info

Categories : Sports

Recent edits by: Eng, HealthNut

Share this Article:

Thanks to all authors for creating a page that has been read 128 times.


Thank Our Volunteer Authors.

Would you like to give back to the community by fixing a spelling mistake? Yes | No