Cow Pose (Bitilasana): How to Do It, Benefits & Cautions
From all fours, drop the belly and lift the chest and gaze to gently arch the spine.
Level: Beginner · Hold: 15 seconds · Type: Backbend · Target areas: Spine & Back
Benefits ✨
- Extends and mobilizes the spine
- Opens the chest for fuller breathing
- Relieves back and neck tension
Step by step 🧘
1) Come to all fours with wrists under shoulders and knees under hips.
2) Inhale and let your belly drop toward the floor.
3) Lift your chest and gaze up to gently arch the spine.
4) Hold, breathing evenly.
Breathing and cautions 🌬️
Inhale as you drop the belly and lift the chest and gaze.
- Keep your gaze forward if your neck is sensitive
- Support on your forearms if your wrists hurt
How Yoga Play recognizes Cow Pose 📱
Yoga Play finds your shoulders, elbows, wrists, hips, knees, and ankles in the camera image, then measures the height and angle of each joint relative to your torso length and compares them with the rules for the pose. When every rule is met, the skeleton turns green and the hold timer starts running.
If you drift out of the pose, hints like these appear on screen:
- Come onto all fours (hands and knees down)
- Drop your belly and lift your chest
- Lift your head and gaze up
- Straighten your arms
Joint angles read from the sample photo above: knee about 90°, hip about 124°, elbow about 178°. These come from a single photo, so they vary with body proportions and camera angle.
This sample photo passes every recognition rule in the app, so the skeleton is drawn in green.
Related guides 🔗
A good pose to follow with: Cat Pose
From all fours, round the back and drop the gaze to the navel to stretch the spine.
Yoga Play Pose Guide - All 26 Yoga Poses at a Glance
Browse all 26 yoga poses by level, each with the skeleton recognized by the app.
Yoga Play - Auto Pose Tracker
A yoga app that recognizes your pose with the camera in real time and automatically logs how long you hold it. Practice properly at home with 26 poses, 10 flows, and voice guidance.
Frequently Asked Questions (FAQ)
How long should I hold Cow Pose?
Yoga Play sets a default target of 15 seconds. The timer runs only while the pose is recognized, and you can adjust hold times in flows.
Is Cow Pose suitable for beginners?
Yes. Cow Pose is a beginner-level pose that you can practice by following the steps, even if you are new to yoga. Stop right away if you feel pain.
How does Yoga Play check Cow Pose?
It finds your key joints in real time with the phone camera and compares them with the rules for the pose. While the rules are met, the skeleton turns green and your hold time is logged. Video is processed only on your device.