Bitilasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Cow Pose. The name Bitilasana actually comes from Sanskrit words, it is a combination of two words, where Bitila means Cow and Asana mean Pose. So combine all the words, it's pronounced as The Cow Pose. Bitilasana is like the Marjariasana one of the two stages. In Marjariasana you lift up and down your back and tummy. However, in Bitilasana you need to just keep down your spine and your head ought to be upward position
Bitilasana has lots of health benefits; among that some of the health benefits of Bitilasana include Increasing Focus, Improves Blood Circulation, Strengthen The Back and Abdominal Muscles, Improves Kidneys and Liver Function, Strengthen Ankles, Legs, Feet and Calves, Improves Body Balance and Helps to prevents asthma.
Before we go to do this asana, we should know for whom this Bitilasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana. Those who are suffering from severe headache they should avoid this asana. Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those suffering from any form of hernia should avoid this practice.
How to do Bitilasana (The Cow Pose):
- To start this asana get onto the yoga mat and get down to the floor on your knees and hands.
- Your spine should flatter and equal to the floor.
- Your head should be positioned in the center.
- Now breathe in and enable your tummy and spine to descend towards the floor. Push your spine descending, however much as could be possible. (Keep your head towards the floor, maintain a strategic distance from your jaw compelling towards the chest). Stay in the posture for 30 seconds.
- To release from this position, slowly come to the starting position and then keep your leg straight and take a deep breath and relax.
- Now you can again do this asana. You should do minimum 20 repetitions of this asana for better result.
- Initially, when you start this yoga asana, you feel some pain in your legs, hip, thigh, shoulder, abdomen and knee, but as you practice more you can do this asana more easily.
Health Benefits of Bitilasana (The Cow Pose):
Bitilasana Improves Digestive Health:
Different studies have been proven that regular practice of Bitilasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because regular practice of Bitilasana put lots of pressure on stomach and inner intestine organ, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and also helps to promote the production of digestive juice and enzyme that helps in digesting of food and helps to prevent the waste from our body.
Bitilasana Improves Blood Circulation:
Different studies have been proven that regular practice of Bitilasana can help to improve the blood flow, because when we are doing this exercise we are close to the floor and it put less pressure on our cardiovascular system, so blood flow will more and easier.
Bitilasana Helps to Reduce Back Pain:
Different studies have been proven that, regular practice of Bitilasana can very helpful for those who are suffering from any perennial back pain, because while practicing this asana it create lots of pressure on the spine and its also stretch the spine, that helps to improve the flexibility of our spine that helps to prevent back pain.
Bitilasana Strengthens the Back and Abdominal Muscles:
The regular practice of this asana will help to keep our back and abdominal muscles strong and healthy, because while doing Bitilasana, our spine is moving upward that helpful to reduce the hunch and squeeze the abdominal muscles. Different studies have been proven that regular practicing of Bitilasana helps to improve the flexibility and elasticity of the spine and abdominal muscles, beside this it also helps to reduce the stiffness of the spine, thus reduce the back pain.
Bitilasana Reduces Belly Fat:
Different studies have been proven that regular practice of Bitilasana is very helpful for our abdominal muscles and it also helps to reduce the fat from the belly region because while doing this asana it create lots of pressure on our abdominal muscles that helps to reduce the extra fat from the belly.
Bitilasana Relieves Stress and Anxiety:
Different studies has been proven that regular practice of this Bitilasana on a regular basis can improve blood circulation to the brain and helps to reduce the stress and anxiety, because while doing this asana our head is close to the floor, which helps to improve the blood flow to the brain, this ensure brain get sufficient amount of oxygen and other vital nutrients, this is very beneficial in relieving the stress and anxiety.
Bitilasana Increases the Focus of Mind and Concentration:
Regular practice of Bitilasana helps to improve the focus of mind and concentration because while doing Bitilasana, it will help to promote the blood flow to the brain and volumes is more. Due to increase in blood flow to the brain, it gets more oxygen and vital nutrients, thus your brain gets more focused and function properly. So this asana is highly recommended to the student, if they practice Bitilasana on a regular basis, it can improve their concentration towards studies and they will focus more towards their carrier.