Ayurveda & Asana Yoga icon Ayurveda & Asana Yoga Download on App Store

Backbend Asana · Beginner (Level 1) · Catalog #800102

Cow Pose Bitilasana

On hands and knees with the belly dropping and the chest lifting. The other half of cat-cow, and the gentlest backbend available.

Practice Cow Pose (Bitilasana) with Illustrated Cues & Breath Timer Open this posture in Ayurveda & Asana Yoga on iPhone & iPad to build custom dosha sequences and track MET energy burn.
Download on the App Store
Cow Pose (Bitilasana) — Backbend Yoga Posture Illustration

Cow Pose (Bitilasana) — Backbend posture targeting Lower Back, Chest, Back · Inhale to arch breath · Upward drishti.

Vāta: Pacifies (-1) Pitta: Pacifies (-1) Kapha: Pacifies (-1)
Sanskrit Name
Bitilasana
Posture Family
Backbend
Difficulty
Beginner (Level 1)
Recommended Hold
10 seconds
Breath Pattern
Inhale to arch
Drishti (Gaze)
Upward
Target Muscles
Lower Back, Chest, Back
Energy Expenditure
2.0 METs

Alignment, Breath & Drishti Cues for Cow Pose

Cow Pose (Bitilasana) belongs to the Backbend posture family and engages the Lower Back, Chest, Back at an intensity of approximately 2.0 METs. On hands and knees with the belly dropping and the chest lifting. The other half of cat-cow, and the gentlest backbend available.

  • Breath Rhythm: Maintain Inhale to arch throughout the 10-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Upward to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Lower Back, Chest, Back.
  • Minimum Recommended Age: 3 years (24 months).

Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)

In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:

  • Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
  • Pitta Effect: Pacifies (-1) — keep the jaw, temples, and abdomen soft when holding for 10 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Neck injury

iOS App for iPhone & iPad

Practice with 908 illustrated postures, custom prāṇāyāma timers & dosha meal plans

Combine classical Vata, Pitta, and Kapha balance, Six Tastes (Shad Rasa), and seasonal Ritucharya routines with verified USDA calorie, macronutrient, vitamin, and mineral tracking.

Download on the App Store Compare with Cal AI, MyFitnessPal & Yoga Apps

Related Backbend Yoga Poses

Seal Pose at the Wall (Bhujangasana (yin) (wall))Backbend · Level 1

Seal Pose at the Wall (Bhujangasana (yin) (wall))

Seal Pose practised with the wall as a reference. The wall removes the fear of falling and lets the alignment be felt rather than guessed, which is how the shape should be learned before it is held alone.

Fish Pose at the Wall (Matsyasana (wall))Backbend · Level 1

Fish Pose at the Wall (Matsyasana (wall))

Fish Pose practised with the wall as a reference. The wall removes the fear of falling and lets the alignment be felt rather than guessed, which is how the shape should be learned before it is held alone.

Little Thunderbolt at the Wall (Laghu Vajrasana (wall))Backbend · Level 2

Little Thunderbolt at the Wall (Laghu Vajrasana (wall))

Little Thunderbolt practised with the wall as a reference. The wall removes the fear of falling and lets the alignment be felt rather than guessed, which is how the shape should be learned before it is held alone.

Puppy Pose at the Wall (Uttana Shishosana (wall))Backbend · Level 1

Puppy Pose at the Wall (Uttana Shishosana (wall))

Puppy Pose practised with the wall as a reference. The wall removes the fear of falling and lets the alignment be felt rather than guessed, which is how the shape should be learned before it is held alone.

Chin Stand at the Wall (Ganda Bherundasana (wall))Backbend · Level 2

Chin Stand at the Wall (Ganda Bherundasana (wall))

Chin Stand practised with the wall as a reference. The wall removes the fear of falling and lets the alignment be felt rather than guessed, which is how the shape should be learned before it is held alone.

Wild Thing at the Wall (Camatkarasana (wall))Backbend · Level 1

Wild Thing at the Wall (Camatkarasana (wall))

Wild Thing practised with the wall as a reference. The wall removes the fear of falling and lets the alignment be felt rather than guessed, which is how the shape should be learned before it is held alone.