Seated Cow Pose anatomy

Seated Cow Pose · Upavistha Bitilasana · Tư thế con bò ngồi

Seated Cow Pose mainly works erector spinae, multifidus, iliopsoas, rhomboid major; it stretches pectoralis major, pectoralis minor, rectus abdominis, adductors; transversus abdominis, biceps brachii, splenius capitis stabilize.

Opening the 3D model…

Sit cross-legged on the sit bones with the hands on the knees. On an inhale, tip the pelvis forward, arch the back gently and lift the chest forward and up; draw the shoulders back and down away from the ears, the shoulder blades moving gently together; gaze slightly up with the back of the neck still long. The hands hold the knees and pull lightly to help open the chest. The back extensors and rhomboids work to extend the back and open the chest while the pectorals and the front of the torso lengthen. It is a seated version of Cow, usually alternated with Seated Cat in time with the breath. Arch mainly through the upper back rather than crunching the lower back; with neck pain, keep the gaze level instead of tipping the head back.

Muscles in this pose

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

Stretching: Pectoralis major, Pectoralis minor, Rectus abdominis, Adductors

Stabilizing: Transversus abdominis, Biceps brachii, Splenius capitis

Why these muscles work or stretch

• Erector spinae · Working (contracting): Extends the spine into a gentle arch
• Multifidus · Working (contracting): Helps extend the spine segment by segment
• Iliopsoas · Working (contracting): Tips the pelvis forward over the sit bones
• Rhomboid major · Working (contracting): Draws the shoulder blades together to open the chest
• Trapezius · Working (contracting): Middle and lower fibers draw the shoulders back and down
• Pectoralis major · Stretching: Stretched as the chest widens and the shoulders draw back
• Pectoralis minor · Stretching: The fronts of the shoulders open
• Rectus abdominis · Stretching: The front of the torso lengthens as the chest lifts
• Adductors · Stretching: Gently stretched in the cross-legged seat, knees open to the sides
• Transversus abdominis · Stabilizing: Hugs the lower belly lightly so the lower back doesn't overarch
• Biceps brachii · Stabilizing: The hands hold the knees and pull lightly to help open the chest
• Splenius capitis · Stabilizing: Supports the head as the gaze lifts slightly, keeping the neck long

Practice cues

• Inhale, tip the pelvis forward and root both sit bones
• Lift the breastbone forward and up; draw the shoulders back and down
• Arch mainly through the upper back and keep the back of the neck long

Benefits

• Improves spinal mobility in extension
• Opens the chest and the fronts of the shoulders, balancing a slumped sitting posture
• Builds endurance in the back muscles and between the shoulder blades

Cautions / contraindications

• Use caution with low back pain; arch less and keep the lower belly gently engaged
• Use caution with neck pain; keep the gaze level, don't tip the head back
• Use caution with knee or hip pain; sit on a blanket or on a chair

Easier variations

• Sit on a folded blanket so the hips are higher than the knees
• Sit on a chair with both feet on the floor

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

Written and reviewed by Yoga An Viên center · Updated 23/10/2026

Related poses

• Cobra Pose Bhujangasana
• Cow Pose Bitilasana
• Bound Angle Pose (Butterfly) Baddha Konasana
• Fish Pose Matsyasana
• Low Cobra Pose (Baby Cobra) Ardha Bhujangasana
• Standing Half Forward Bend Ardha Uttanasana

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)