Cow Pose anatomy

Cow Pose · Bitilasana · Tư thế con bò

Cow Pose mainly works erector spinae, multifidus, rhomboid major, trapezius; it stretches rectus abdominis, obliques, pectoralis major, wrist flexors; transversus abdominis, serratus anterior, triceps brachii stabilize.

3D anatomy model of Cow Pose: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

From tabletop, drop the belly toward the floor and lift the sitting bones and chest, arching the spine gently. The back muscles contract while the abdominal wall and chest lengthen.

Muscles in this pose

Working (contracting): Erector spinae, Multifidus, Rhomboid major, Trapezius

Stretching: Rectus abdominis, Obliques, Pectoralis major, Wrist flexors, Tibialis anterior

Stabilizing: Transversus abdominis, Serratus anterior, Triceps brachii

Why these muscles work or stretch

Erector spinae · Working (contracting): Extends the spine
Rhomboid major · Working (contracting): Draws the shoulder blades together
Wrist flexors · Stretching: Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
Tibialis anterior · Stretching: Tops of the feet rest on the floor
Transversus abdominis · Stabilizing: Engages lightly so the lower back doesn't sag

Practice cues

Inhale, drop the belly, and draw the chest forward
Draw the shoulders away from the ears; broaden the collarbones
Arch evenly along the whole spine, not just the lower back

Benefits

Improves spinal mobility through gentle extension
Stretches the abdominal wall and opens the chest
Lightly engages the back muscles
Pairs with Cat Pose to warm up the spine

Cautions / contraindications

Use caution with knee pain: place a folded blanket under the knees
Use caution with wrist pain: rest on the fists or forearms
Go gently with low back pain or spinal stenosis: arch only a little
Use caution with neck pain: don't tip the head far back

Easier variations

Place a folded blanket under the knees
Sit on a chair with hands on the knees and gently lift the chest

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Cobra Pose Bhujangasana
Low Cobra Pose (Baby Cobra) Ardha Bhujangasana
Camel Pose Ustrasana
Upward-Facing Dog Urdhva Mukha Svanasana
Sphinx Pose Salamba Bhujangasana
Upward Plank Pose Purvottanasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)