Bitilasana (Cow pose)

This page describes an asana.

1. Bitilasana is a gentle stretch of your back. This asana is usually combined with Marjaryasana (Cat).
2. Kneel on the floor with your hands on the floor shoulder width apart and beneath your shoulders.
3. Raise your head and lower your back.
4. Relax the muscles you are not using. Relax your jaw. Close your eyes to increase your awareness of your body.
5. Focus your attention on your back. Feel which muscles are tight and where there is pain. This will increase your awareness of your body.
6. Hold the stretch for 30 seconds. To estimate an interval of 30 seconds, count 1000-1, 1000-2, ... ,1000-19, 1000-20 in your head. After you have done that a couple of dozen times, you'll be able to estimate the interval accurately. Breath nomally.
7. When your time is up, take a breath, open your eyes, lower your head and raise your back.
8. Repeat this pose two more times if you have the time.