beginner level

• shoulders away from ears
• fingers spread wide
• shoulders over wrists
• crown of the head forward
• navel drawn in
• knees hip-width apart
• hips above knees
• inhalation - arch
• exhalation - return back

Bitilasana lengthens the front of the torso and neck. If you experience discomfort in the neck area, keep your head in line with your torso. It is often used in conjunction with Cat Pose.