Bitilasana

Koe Houding | Cow Pose

  • Relaxes the spine

  • Chestopener

  • Stretches the chest & abdomen

Contra-indications:
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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 -


PREPARATORY POSES
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SUBSEQUENT POSES
REPLACEMENT POSES
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