Cow Pose / Bitilasana

Stretches and lengthens the spine and prepares the body for practice.

This pose (teamed with cat obvs) is one of the most accessible yoga poses there is. It is also one of the most simplest ways to connect the breath with the body.


1. Starting from all fours, wrists are directly underneath shoulders and your knees are directly underneath your hips.

2. On your inhalation, lengthen the tailbone and lift the chest. Your belly will go to the floor but we don’t want to drop it.

3. Your gaze can go to the sky, broaden the shoulders draw them down from your ears.

Next phase Cat Pose

Rounding the spine

4. Cat pose goes so well with Cow Pose. As you come back through to neutral spine from cow on the exhalation draw your belly to the spine.

5. Round the spine as much as you can. Let the crown of the head drop to the mat naturally.

6. Repeat back to Cow Pose, back to 1.

yoga poseAmanda King