Health and Fitness

These 8 benefits to health by doing Bitilasana, learn how to do this asana

Often you must be heard saying to elders that to stay fit, do yoga or add some such exercises in your routine which can help you to stay fit. Today we are talking about Bitilasana. This asana is known as cow posture in Hindi. Whereas in English it is known as Cow Pose. Today’s article is on this posture. Let us tell you that by doing Bitilasana, not only the neck gets strength, but the weakness of the lower back, knees etc. can also be removed. In such a situation, today we will tell you through this article what is the right way to do Bitilasana. Along with this, you will also learn about its many benefits. Read on…

If you want to learn different types of yoga then you can join  Yoga Teacher Training India.

How to do Bitilasana

Step 1 – To do this asana, first of all, lay a yoga mat on the ground.

Step 2 – Now on the yoga mat, kneel down on both your knees and sit down.

Step 3 – The position you are in now is called Vajrasana. Now place both your hands on the ground and lift your hips.

Step 4 – Both your arms and thighs should be at the same height. Now make a 90 degree angle through the knees and come to your position like a cow.

Step 5 – During this keep taking long and deep breaths.

Step 6 – Now raise the head upwards.

Step 7 – Push your navel down as far as you can.

Step 8 – Push the navel from the bottom. The lower part of your spine should be facing upwards.

Step 9 – You try to touch your chest with your chin.

Step 10 – Keep in mind that there should be some distance between your knees.

Step 11 – The hands should not be even bent.

Step 12 – Now lift your head up again and straighten your waist. Repeat this for about 10 to 15 times.

Note – When you come completely in the cow position and at that time when you push your navel downwards, do not try to force much. Otherwise, it can cause stomach pain or spinal pain.


Precautions to be taken while doing Bitilasana:

Some precautions need to be taken while doing this asana, otherwise the person may have to face many problems. These precautions are as follows-

  • In the beginning, a person should do this asana only under the supervision of an expert.
  • If the person has a neck problem, do not put too much stress on the neck or bend the neck too much while doing the asana.
  • Do not put too much emphasis on the navel while doing this asana.
  • While doing this asana, it is necessary to have a little gap between your knees.
  • You can repeat this process 5 to 10 times instead of 15-20 times in the beginning.


Benefits of doing:

  • By doing this asana, the problem of stress and insomnia can be removed.
  • This asana strengthens the joints of the knees, shoulders and hips.
  • By doing this asana, not only the wrists become strong, but the hands and shoulders also become strong.
  • This asana is useful in relieving neck, shoulder tension.
  • This asana can be used to maintain flexibility in the spine.
  • This asana can improve body posture while sleeping.
  • By doing this asana, the digestive system becomes healthy.
  • The core muscles of the person also become strong.

Note – The points mentioned above show that there are many benefits to a person by doing Bitilasana. But if the person has any kind of injury or problem on the neck or shoulder, then before doing this asana, it is necessary for the person to take expert advice once. Children, pregnant women, lactating women must consult an expert once before doing this asana.

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