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Bitilasana
cow pose
- Relaxes the spine
- Chestopener
- Stretches the chest & abdomen
Contraindications
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GETTING INTO THE POSE
- From a kneeling position with the hands directly under the shoulders and knees under the hips.
- Firmly press the instep of the foot into the mat and spread the fingers wide.
- Inhale: arch the back, sternum moves forward and up, pelvis tilts and sitting bones point upwards, abdomen moves toward the floor.
- Shoulders away from the ears.
- Gaze forward and slightly up.
BREATH
- Breathe towards the chest.
GETTING OUT OF THE POSE
- Exhale: tilt the pelvis back to a neutral position and straighten the back.
- Or -
- Exhale and go on to marjaryasana for a cat-cow movement.
PREPARATORY POSES
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SUBSEQUENT POSES
- Marjaryasana | cat pose
- Bhujangasana | cobra pose
REPLACEMENT POSES
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