How to Do a Cow Face Yoga Pose
Sanskrit: gomukha = "cow's face,"asana = "pose"
Pronounced:"go-MOOK-ah-sah-nuh"
Step-by-Step Instructions:
1. Start in Dandasana (Staff Pose).
2. Bend your right knee and bring your right foot over your left thigh, placing it on the ground, close to your left hip.
3. Bend your left knee and bring your left foot over your right thigh, placing it on the ground, close to your right hip. The soles of your feet are pressed together, and your ankles are stacked on top of each other.
4. Sit up straight and lengthen your spine.
5. Inhale and bring your right arm up overhead. Exhale and turn your palm to face forward.
6. Inhale and bring your left arm up overhead. Exhale and turn your palm to face forward.
7. Bring your hands together and clasp them in a prayer position behind your back, with your palms together and your elbows bent. If you can't reach your hands together, hold them in front of your chest.
8. Draw your shoulders away from your ears and lift your chest.
9. Hold for 5-10 breaths. To release the pose, inhale and release your hands. Exhale and lower your arms to your sides.
Modifications
* If you have difficulty sitting on the floor with your legs crossed, you can also do this pose in a chair.
*If your hips and lower back are tight, you can place a block under each foot for support.
* If your hamstrings are tight, you can bend your knees more and move your feet further away from your hips.
* If your shoulders are tight, you can place a block behind your back to support your upper body.
Benefits
* Stretches the shoulders, chest, and back
* Improves flexibility in the hips and lower back
* Relieves stress and tension
* Stimulates the heart and lungs
* Helps to improve balance and coordination
Cautions
* If you have any pain in your knees, ankles, hips, or back, avoid this pose.
* If you have high blood pressure, avoid holding this pose for an extended period of time.
* If you are pregnant, consult with your healthcare provider before practicing yoga.
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