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Cow Pose
Bitilasana — The gentle arch that partners cat pose, warming the spine and opening the chest.
How to do it
On hands and knees, inhale and let the belly drop, lifting the chest and tailbone into a soft arch.
Benefits
The gentle arch that partners cat pose, warming the spine and opening the chest.
Cautions
Keep the neck long rather than cranking it back. Cushion the knees if needed.
Calories by time
Rough estimates for about a 70 kg adult — heavier bodies and harder effort burn more.
| Time | Approx. calories |
|---|---|
| 5 min | 11 kcal |
| 10 min | 22 kcal |
| 20 min | 44 kcal |
| 30 min | 66 kcal |
Related poses
Downward-Facing Dog
Lengthens the hamstrings, calves and spine, builds shoulder and arm strength, and gently energises by putting the head below the heart.
Mountain Pose
The foundation for all standing poses. Improves posture, balance and body awareness, and steadies the breath.
Child's Pose
A resting pose that gently stretches the back and hips and calms the nervous system. A good place to pause during any practice.
Cat Pose
Mobilises the spine and eases back tension. Paired with cow pose it makes a gentle warm-up for the whole back.
Source: Pose guidance paraphrases widely-taught yoga instruction; calorie estimates are approximate. · checked 2026-09-04
Frequently asked questions
What are the benefits of Cow Pose?
The gentle arch that partners cat pose, warming the spine and opening the chest.
Who should be careful with Cow Pose?
Keep the neck long rather than cranking it back. Cushion the knees if needed.
How many calories does Cow Pose burn?
Roughly 2.2 calories a minute for about a 70 kg adult, so around 22 in a ten-minute hold or repetition. Effort and body weight change this a lot.
Track your practice
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