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Bitilasana (Cow Pose)

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(biti-LAHS-ah-nuh)

Level:

  • Beginner

Chakra: 

Benefits:
Stretches and lubricates spine

How it's done:

  • Begin on your hands and knees.
  • Make sure that your knees are directly under your hips and that your shoulders, elbows, and wrists form a straight line.
  • Gaze toward the floor.
  • On an inhale, lift your hips and let your belly sink.
  • Lift your head to gaze forward. Repeat 10 to 20 times.

LearnFreeYoga.com is a great teacher.  Here she teaches the Cow Pose and the Cat Pose as these asanas are usually done together. 

 

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