Stretch your back and move like a happy cow

Cow Pose is a gentle yoga pose where you move your belly down and lift your head up—just like a cow looking around the field.

It’s soft, slow, and feels really good on your back.

Let’s learn how to do Cow Pose step by step.

What Is Cow Pose?

Cow Pose is a yoga pose for kids where you are on your hands and knees and gently arch your back.

In yoga, Cow Pose is called:
Bitilasana (bit-ee-lah-SAH-nuh)

It’s often done together with Cat Pose, where your back rounds up like a scared cat.

How to Do Cow Pose (Step-by-Step)

If you’re wondering how to do cow pose, follow along:

1. Start on Hands and Knees

Put your hands flat on the ground.

• Hands under shoulders
• Knees under hips

You should look like a table.

2. Drop Your Belly

Let your belly move down toward the floor.

3. Lift Your Head

Look up gently toward the sky

Your chest opens and your back curves down.

4. Hold and Breathe

Take a slow breath in…

And out…

How long should you hold Cow Pose?Try holding for 5–10 seconds, then relax.

What Is Cow Pose Good For?

Cow Pose helps your body feel loose and relaxed.

• Helps You Feel Calm – Slow breathing helps your body settle down.
• Stretches Your Back – It gently stretches your spine and belly.
• Improves Posture – It helps you stand up straighter.
• Helps with Breathing – Opening your chest makes it easier to take deep breaths.

Cat and Cow Together 

Cow Pose is often paired with Cat Pose.

Try this:

• Cow Pose → belly down, head up
• Cat Pose → back up, head down

Go back and forth slowly like a wave 

This is called Cat-Cow yoga

Pretend You’re a Cow 

Let’s use your imagination!

• Are you standing in a big green field?
• Is the sun shining?
• Are you saying “moo”? 😄

Try moving slowly and gently like a calm cow.

Tips for Cow Pose

• Move slowly—no rushing
• Don’t push too hard on your back
• Keep your arms straight but relaxed
• Breathe in as you lift your head

Common Mistakes (and That’s Okay!)

You might:

• Move too fast
• Forget to breathe
• Not lift your head enough

That’s okay—just try again!

Cow Pose Words to Know

• Spine → the bones in your back
• Stretch → making your muscles longer
• Posture → how you hold your body
• Relax → letting your body feel calm

Try This Next!

Now try the other half: Cat Pose

(We’ll show you how to do each one!)

Cow Pose FAQ

What is Cow Pose in yoga?

Cow Pose is a yoga pose where you drop your belly and lift your head while on your hands and knees.

What does Cow Pose do?

It stretches your back, helps your posture, and makes your body feel relaxed.

How long should kids hold Cow Pose?

Kids can hold Cow Pose for about 5–10 seconds, then switch to another pose.

Is Cow Pose good for beginners?

Yes! Cow Pose is easy and gentle, which makes it great for beginners.

What is Cat-Cow yoga?

Cat-Cow is when you move between Cow Pose (back down) and Cat Pose (back up).

Calm Ending

Take a deep breath in…and out…

Your body is:

• Loose 
• Relaxed 
• Ready to move again