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Centering & Mobility

Seated Cow Pose

Modified Bitilasana

Spinal ExtensionChest OpeningBreath Coordination

Benefits

  • Opens chest and front body
  • Gently extends spine
  • Improves posture
  • Coordinates breath with movement
  • Energizes upper body

How to do Seated Cow Pose

  1. Sit in Seated Mountain Pose
  2. Place hands on thighs or knees
  3. Feet flat on floor
  4. INHALE: Begin Cow Pose
  5. - Gently arch spine
  6. - Lift chest forward and up
  7. - Roll shoulders back and down
  8. - Allow belly to soften and expand
  9. - Optional: gentle upward gaze if neck comfortable
  10. - Hold for one breath
  11. EXHALE: Return to neutral

Breathing

  • Inhale deeply as you arch
  • Feel chest expanding
  • Let breath guide movement
  • Move slowly with breath rhythm

Repetitions: 5-10 repetitions.

Safety notes

Keep extension gentle and controlled, avoid excessive arching

Modifications

Make it easier

  • Reduce range of motion significantly
  • Keep movements very subtle
  • Place hands on lower back for support

Make it more challenging

  • Increase number of repetitions to 15
  • Hold position for 2-3 breaths

Common mistakes to avoid

  • Excessive arching in lower back
  • Moving too quickly without breath
  • Forcing range beyond comfort
  • Holding breath during movement

Exercises to pair with this one

Seated Cow Pose sits in the centering & mobility part of the practice. These poses work the same areas, so they make a natural next step in the same session — or a gentler alternative on a day when this one feels like too much.

Try 3 guided sessions free → All exercises

New to seated practice? Start with the 90-day programme overview and read the safety guidelines first. If you have a diagnosed condition or any doubt about whether this pose suits you, check with your healthcare provider before trying it.