Benefits of yoga have now been acclaimed worldwide. Yoga is one of the most effective and easy ways of keeping yourself physically and mentally fit. It is beneficial for the overall health of the body. It also helps us in connecting with the divine and awaken the sense of spirituality. Bitilasana or popularly known as the cow Pose is practised as a warm pose at the beginning of the yoga session to prepare the body for more rigorous and intense yoga poses. It derives its name from the Sanskrit word Bitil meaning cow and asana meaning pose.
Thus, the name cow pose. The posture of the body resembles that of a cow. The asana is like a foundation stone for other backbend yoga postures. The asana makes the most use of the spine; therefore, it improves the flexibility of the spine and helps provide relief from back, neck and knee pain. This asana is mostly practised in combination with the cat pose. Thus, it is often called the cat-cow pose. Bitilasana should be performed on an empty stomach, or there should be a gap of five to six hours between the meals and yoga. It should be practised early in the morning or in the evening.
How To Perform Bitilasana (Cow Pose)?
Bitilasana or cow pose is very beneficial and has been practised by the yogis since ancient times to provide relief from back and knee pain. It is necessary that the steps of the asana should be followed correctly and in the right direction so that it is useful in the long run. The asana should be practised under the supervision of a yoga guru or instructor. The steps involved in Bitilasana are-
- Start by standing in a tabletop position with the support of your four limbs.
- The knees should be placed right under the hips, and the wrists should be in line with the shoulders.
- Place the hand in a neutral position and look downwards towards the ground.
- As you inhale, lift your buttocks upwards and the abdomen sinking on the floor. Lift the head slowly and either look at the roof or look in front.
- Stay in the posting for a few seconds and then exhale and come back to the tabletop position.
- Alternatively, while you exhale, drop the chin to the chest and relax the buttocks.
- Both the movements have to be done 5 to 6 times, and then you can come back to the original position.
- Modification of the asana- for beginners, you should prevent your neck while practising the asana. For this, broaden the shoulder blades and pull them down so that they move away from the ears.
- Precautions- if the person is suffering from back pain, they should avoid the asana. Also, if suffering from a neck injury, the asana should not be practised.
Benefits Of Bitilasana
Bitilasana is quite beneficial for providing relief from many health issues. It is especially helpful for relieving back and neck pain. The asana should be made a part of the yoga session as it warms up the body and prepares it for other yoga postures. The main benefits of Bitilasana or cow pose are-
- The asana helps relieve stress and tension from the body.
- It helps in massaging the internal organs.
- It improves the blood circulation in the body and increases the blood flow.
- It gives an excellent stretch to the muscles of the neck and torso.
- It also provides flexibility and prepares for further advanced levels of poses.
- The asana also helps in relieving menstrual pain and cramps. It also improves the reproductive system of the body.
- The asana is also very useful in strengthening the spine muscles. It stimulates the nervous system and improves blood in the spine.
- The asana gives stretch to not only the neck but also abdomen, hips and chest.
- It increases the flexibility of the entire body.