Spinal Mobility • Beginner
Bitilasana
Cow Pose
About Bitilasana
Bitilasana pairs with Cat Pose to restore healthy articulation across every vertebra.
How to Perform Bitilasana
- From tabletop, inhale, lift sitting bones and chest toward ceiling.
- Allow belly to sink softly toward mat; broaden collarbones.
- Gaze gently forward or upward.
- Cycle between Cat and Cow for 5-10 breaths.
Key Benefits
- Stretches front torso and neck.
- Warms up spine and stimulates circulation.
- Coordinates movement with breath.
Breathing Guidance
Inhale fully as belly lowers and chest opens.
Precautions & Safety
Keep cervical spine long without crunching back of neck.
Tips for Beginners
Keep gentle core engagement to protect lower back.