How to Do the Yoga Cow-Face Pose

The cow-face pose, or Gomukha in sanskrit, stretches the abdomen and sides of the body as well as the chest, upper back and arms. The shoulder blades stretch down and back, opening up the lungs and chest cavity while lifting the abdominal muscles, toning and strengthening the stomach. The cow-face pose will strengthen hands and fingers while relieving tense shoulders, backache and neck pain.

Difficulty: Moderate

Instructions

1. Place a soft mat under you if you are working on a hard surface. Sit with your legs crossed right over left.

2. Bend your left knee as tightly to your body as possible, keeping your knee on the mat. Bend your right knee while bringing your right foot as close to your left hip as possible. Your right knee should rest directly above your left knee.

3. Inhale slowly and deeply while lifting your right hand and placing it at the back of your neck, bending at the elbow. Bend your left elbow and place your hand at your lower back.

4. Continue your slow and deep inhale while reaching down with your right hand and up with your left hand. Clasp your hands together to complete the cow-face pose.

5. Hold the full pose for at least one full deep breath. Gently relax the pose on an exhale before repeating the pose on the other side.

Tips & Warnings

• Repeat the cow-face pose two or three times on each side, or hold the pose once for one to three minutes on each side.
• If you can not comfortably lock your hands behind you back, grip a shirt, towel or other piece of fabric when you lift the top arm. As you reach up with your lower arm, grasp the cloth and stretch instead of your hand. With practice you will gain flexibilty and will no longer need the cloth extension.

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