Cow Pose




1. From table pose, inhale and reach the tailbone up towards the ceiling, arching the spine and letting the belly drop down.

2. Spread the fingers wide apart and press the palms into the floor. Drop the shoulders down from the ears and to reach the crown of the head up towards the ceiling. Look up as high as you can towards the ceiling without straining.

3. Breathe and hold for 4-8 breaths, or vinyasa between cat tilt and dog tilt, inhaling into dog and exhaling into cat.

4. To release, exhale and flatten the back moving into Table or Child pose.

Benefits + Contraindications

Benefits: Dog tilt pose stretches the middle to low back and hips, lengthens the spine, and stimulates the kidneys and adrenal glands.

Contraindications: Recent or chronic back pain or injury.

Modifications + Variations

Modifications: Place a folded blanket under the knees to protect them.


Use one or more of the following postures to build a sequence leading up to this pose: Table, Cat.
Use one or more of the following postures to build a sequence ending after this pose: Down Dog, Low Lunge, Child, Caterpillar, Puppy.

Other Names

Dog Tilt pose is also known as Bitilasana / Cow pose.

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3 responses to “Cow Pose”

  1. Dawn Avatar

    Can someone please clarify the dirrence between Dog tilt pose and cow for me? I am newer to this, and would like to know what differerentiates the two. Thank you!

    1. Timothy Burgin Avatar
      Timothy Burgin

      Hi Dawn, they are the same pose! Many poses have different Sanskrit and English names which we try to have documented on our site. I’m adding “cow” as an alternate name to this pose now.

  2. Jack O'Neil Avatar
    Jack O’Neil

    I find Dog Tilt Pose to be a great way to stretch my spine after a long day. I feel like I’m giving my back muscles a much-needed massage.

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