Each posture in the physical yoga practice has a Sanskrit name ending in asana. Asana means seat or posture. Today we will explore Bitilasana also known as cow pose. When we break down the Sanskrit we see: Bitil which = cow and asana which = seat or posture. I could not find much history on the origins of this posture, yet it is one of the most popular, well known postures in all of Western yoga. Cow pose is most commonly practiced in combination with cat pose and you will hear instructors cue as if the postures are one, “let’s do some cat/cow.” Bitilasana is an active back bend and heart opener that is practiced for spine mobility as well in preparation for more intense back bends.
This brings us to the WHY behind Bitilasana. The comprehensive WHY pervading all yoga postures is to develop the ability to sit for long periods of time in a meditation ‘seat.’ And while sitting sounds simple, the majority of adults in the West cannot sit cross legged on the floor, much less for any length of time. So let us not minimize the consistent practice that is required for such strength, mobility, and stamina to be acquired. The constant reminder of ‘asana’ that we hear in every posture name, can help us tame our sometimes misguided goals in our asana practice. When we are striving for arm balances, handstands, and splits, we can recall the true goal of the ‘seat’ and reset our navigation systems to align with inner peace rather than outer performance. Bitilasana creates spinal extension which strengthens the back body while stretching the front body. This posture also has the potential to improve lung function and respiratory health, increase circulation, improve digestion, relieve back pain, as well as improve posture. Because this posture is often practiced with cat pose, it also aids in spinal mobility as well as a general awareness of the spine itself and its’ natural curvature.
Bitilasana can have symbolic, metaphoric, and meaningful significance to our own personal why’s. When we consider the Sanskrit translation of the posture, bitil, stands out, which translates to cow. The veneration of the cow in India can be traced all the way back to the Vedic period (2nd millennium BCE). The cow is a representation of the divine, the mother, and celebrated for her ability to nourish through milk, curd, butter, urine, and dung. With the rise of yoga and ahimsa (non-violence), the killing of the cow became a capital offense! Cat/cow is prevalent in a lead asana class, chances are great that it will be cued at some point, even more reason to reflect upon its’ significance and allow that to aid in its’ meaning in our own practice. Consider asana nourishment to your body, mind, and spirit and re-commit to this nourishment each and every practice. Ask yourself, how you need to be nourished and be the mother who provides that nourishment to yourself? When you feel nourished, cared for, loved, and protected, you can deeply understand the nature of what it means to nourish. This skill can be spread around with generosity. How can you nourish the day, this moment, your relationships, and the earth? I know for me personally, when cat/cow is cued, I tend to go on autopilot, flexing and extending unconsciously and ready to get to some more interesting movements. Rather than entertain my angst, my boredom, and my mind chatter, this is the exact moment, I can reconnect with the sanctity of the divine mother and decide to nourish my presence over my old tired program. This is your reminder, that only you, can make your cow matter. Moooooo
How to do Bitalasana:
Come to all fours, hips over knees, shoulders over wrists or slightly forward of the wrists. Spread your fingers so there is space between each one and grip through your finger pads. Start with a neutral spine and notice the natural curvature of your back. Now bring your awareness to your tail and on an inhalation start to tip your tail upwards, as you do, your belly will start to drop. Allow this, yet keep a bit of engagement in the core body so as not to over extend the low back. Continue to trace the articulation of the spine from the tail all the way up to the neck. Consider the neck and extension of the spine and tilt the head upwards slowly, only going so far as the neck feels like it has space and is not crunched. On an exhalation, bring your awareness to your tail once again and start to bring it back to neutral, move from your tail to your neck and head. Continue this process, making the tail the starting point for entering and exiting the posture. See if you can do cow without cat and attune your ability to decipher a neutral spine.
Modifications
For sensitive knees, place a blanket under the knees or double fold your mat or use a knee pad.
For sensitive wrists, make your hands into fists, with the thumb part of the hand facing forward or bring your forearms onto blocks.
Variations:
Bring your forearms down onto the mat and proceed with cow.
Perform the cow from a seated position, standing on your knees, or standing position. There are many different arm variations you can incorporate to explore the sensations in your spinal extension.
When coming into a traditional cow, as you look slightly upwards, bring your lower jaw over your upper jaw to stretch the front of your neck.
***Permission to modify in anyway that provides you with a feeling of safety, ease, and is alignment with your purpose in practicing the posture.
Muchas Gracias Dear Reader,
As always, may this blog be a source of inspiration rather than a telling. May you empower yourself to agree or disagree without making anybody right or wrong. May you deepen your practice by reflecting on your WHY.
Blessings,
Andrea Dawn
