Both Hands to the Feet Cow Pose on the Head
Dwi Hasta Pada Shirsha Bitilasana
(DWI-huh-stuh PUH-duh SHEER-shuh bee-til-AHS-uh-nuh)
Modification: heels to the outside of the hips
Pose Type: forward bend, inversion
Drishti Point: Nabhi, Nabhicakre, or Nabi Chakra (belly button)
ALL FOURS: NEUTRAL SPINE
Cow Pose
Bitilasana
(bee-til-AHS-uh-nuh)
Also Known As: Table Pose (Bharmanasana)
Pose Type: standing (hands and knees)
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the
eyebrows)