Cow Pose (Bitilasana)
Cow pose is a foundational yoga posture typically paired with cat pose to warm up the spine. It targets the lower back by encouraging lumbar extension while opening the chest and engaging the core, promoting spinal mobility and flexibility.
How to do it
- Begin on your hands and knees in a tabletop position with wrists under shoulders and knees under hips.
- Inhale deeply and drop your belly toward the mat, allowing your spine to arch.
- Lift your chest and tailbone toward the ceiling, opening the front of your body.
- Keep your shoulders relaxed and away from your ears.
- Hold briefly, then exhale and transition into cat pose, repeating the sequence for 5-10 breath cycles.
Form cues
- Keep your wrists directly under your shoulders.
- Drop your belly button toward the floor.
- Lift your chest and gaze forward.
- Draw your shoulders away from your ears.
- Move slowly with your breath.
Breathing: Inhale as you drop your belly and lift your chest; exhale as you round your spine into cat pose.
Common mistakes
- Over-arching the neck: This can compress the cervical spine.
- Collapsing into the shoulders: Keep active pressure through your hands to protect the joints.
- Holding your breath: This creates unnecessary tension in the core and prevents fluid movement.
- Moving too quickly: Slow, controlled movement is key for spinal mobility.
Muscles worked
Primary: lower back. Secondary: abs, chest, shoulders.
Suggested sets & reps
Get fitter
3 sets x 10 cycles, rest 45s
Lose weight
2 sets x 10-15 cycles, rest 30s
Build muscle
2 sets x 8-10 slow, controlled cycles, rest 60s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your back, ease off or stop the movement immediately.
- If you have a history of neck or back injuries, check with a qualified professional before starting.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my lower back?
You should feel a gentle stretch, not sharp pain. If you feel pinching, reduce the depth of your arch.
Can I do this if I have back pain?
If you have persistent back pain, consult a professional. Move within a pain-free range of motion.
How often should I practice this?
It is a great daily movement for spinal health, especially as part of a morning or evening routine.