Sometimes the subtlest of movements can have the most impact.  Cow Pose shifts our perspective and deepens our awareness.  I don’t have any scientific studies to back this up, but I can say from my own experience, practicing Cow Pose dramatically alters how I feel in my body.  My breath flows more evenly and I feel a sense of lightness and freedom.  It’s a wonderful thing and I hope you feel the same benefits when practicing this uplifting pose.


Cow Pose (Bitilasan) doesn’t look quite like this, but this picture of Shiva from Preetirang Sanctuary is too cute not to share.  

For a demo of Cow Pose, check out this link

Cow Pose or Bitilasana

  • Begin in table top position on your mat.
  • Gaze down between your palms.
  • Stack your shoulders over your wrists and your hips over your knees.
  • Press your shins and toenails down into your mat.
  • Spread your fingers wide and root down through your knuckles to create a strong foundation for your wrists.
  • Firm your arms and press away from your mat.
  • Inhale into cow pose.
  • Bring your gaze forward as you broaden through your chest and shoulders.
  • Dip your hip points down and tilt your tailbone up.
  • As you exhale come back to your neutral table top or Cat Pose.
  • Repeat this gentle flow for several rounds of breath.


  • Opens the chest, shoulders and neck.
  • Wakes up the spine and abdominal muscles.


Chakra (Energetic Body)

Cow pose gently ignites a few energetic bodies including Manipura, Anahata and Visuddha.

  • The Solar Plexus or third chakra (Manipura) is associated with our confidence, power, relationship with self and ego. This chakra resides in the abdominal area, obliques and internal organs (pancreas, liver, stomach, spleen).  The element of this chakra is fire and the color of this chakra is yellow.  When Manipura is in balance, we have a better understanding of self and we are able to separate our higher consciousness from our ego.  When practicing asanas, such as Cow Pose, we “cultivate a willingness to gain insight into your understanding of power, individuality, and identification.”
  • The Heart Chakra or fourth chakra (Anahata) is associated with compassion, service, unconditional love, connectedness and empathy. The element of Anahata is air and the color of this chakra is green.  Anahata is the bridge between our lower three chakras and upper three chakras.  It’s where “me” becomes “we”.  When Anahata is in balance, our perception of separateness dissolves and we develop a greater understanding of our connection with all living beings.
  • Vissudha, or our throat chakra, is associated with communication and speaking our truth. It’s located in the jaw, throat, neck and mouth.  The color of this chakra is turquoise and the element of Vissudha is sound and ether.  Tapping into this chakra allows us to connect with our truth and express it with kindness, understanding and empathy.


  • When practicing Cow Pose your body and breath are one and your spirit is invigorated. Allow everything else, your thoughts and mind chatter, to melt away.  Your body is a magnificent vessel.  Cow pose brings you to a place of peace and rejuvenation.


Coach Jentry


Gumsaba Fitness Class schedule Monday 6/6/16

5:30AM Sunrise Danville Womens class – Coach Briana – Endurance WORK

5:30AM Sunrise Danville Mens class – Coach Karen – Endurance WORK

6AM Sunup Morga Womens only Class – Coach Michelle – TRX WORK

8:15AM Sunrise Moraga Womens only Class – Coach Michelle & Coach Kristen TRX WORK

9AM Sunshine Walnut Creek Womens only class – Coach Briana – Endurance WORK

11:00AM Cytosport All Levels Cardio Kick – Coach Michelle (private class) 

11:30AM Cytosport All Levels Trigger Point Rolling – Coach Michelle (private class) 

12:00PM Cytosport Intermediate/Advanced Bodyweight Training – Coach Michelle (private class) 

2PM Cytosport Hatha Yoga – Coach Michelle D. (private class)