Cow Pose

Bitilasana

From all fours, tilt the pelvis and open the chest forward in a gentle backbend.

Bitila means cow.

Movement guidance

Preparation
Check support through the palms and knees on all fours.
Entry and alignment
Inhale, open the chest forward, and tilt the pelvis. Let the abdomen lower without deeply bending only the neck or lower back.
Hold and breathe
Lengthen the chest forward and keep the back of the neck long. Keep breathing comfortably without holding your breath.
Exit and next movement
Exhale and bring the pelvis and spine back to neutral.