How to do Cow Pose(Bitilasana) & it's Benefits

The Journey of Yoga Explains  Cow Pose

Yoga Pose: Cow Pose 

Target: Reducing back pain, hips,shoulders

Cow Pose(Bitilasana)

Beginner's Tip

Cow Pose is also known by the name of "Bitilasana". Cow pose kis an easy and gentle pose for stretching spine and neck. It is basic pose to warm up your body. Before you fall for this Pose try to do Child Pose. It will be easy to fall for this pose. protect your neck just by raising towards up. Force your body to separate your breast touching to thighs to move up. It is best For spine and back.


Step by Step by Instruction:

• Come on the Yoga mat. Begin with Child pose.                                                           
• Fall on your knees and hands down to the floor in a "tabletop" position.                                                                                     
• Make sure your knees are directly below your hips and your hands down to your breast.                                                
• Your wrist, elbow and leg should be perpendicular to the ground floor.            
• Inhale and Push your back inside, down towards the floor .                              
• Now exhale and pull your stomach back towards up.                                          
• Repeat it for 8 to 10 times.                           
• Release your hand and sit back to original position.

Benefits:

• It builds inner core strength.                       
• It helps in reducing belly fat.                      
• This asana is good to do during Menstruation.                                                 
• It improves blood circulation and respiratory disease.                                     
• It stretches back and arm.                          
• It strengthens shoulder, hips and thighs.

CAUTION:

If you have any kind of injury to your health recently, try to avoid doing it.But If you feel comfort for reducing back pain or any kinds of pain, consult to the Doctor before falling for this Pose.

You need to fall for this pose too:

Slide Plank Pose
Dolphin Pose
Dolphin Plank Pose
Balasana
Bakasana
Bharadvajasana