How to Do the Cow Face Pose

In yoga, the Cow Face pose (also known as Gomukhasana) is said to resemble cow lips and ears, although this may require some imagination. In the meantime, it's a valuable exercise to stretch the hips, arms and knees.

Difficulty: Moderate

Instructions

1. Sit on the floor, with your legs together and facing straight out in front of you.

2. Bend your knees, and place your feet on the floor.

3. Slide your left foot along the ground and under your right knee. Then, cross your right leg over your left. Your right leg should now be facing to the left, and your left to your right. Try to keep your knees on top of one another, but stop yourself before you feel any discomfort.

4. Inhaling, stretch your right arm to the right, parallel to the floor. Exhaling, sweep your arm back and under, and tuck your forearm in the hollow of your lower back. Your palm should be facing out, your fingers pointing up, and your right elbow resting against your torso.

5. Rolling your shoulders back and down, work your forearm up your back, so that the back of your hand rests between your shoulder blades. Lift your sternum gently up, keep your back straight, and only go so far as is comfortable.

6. Inhaling, stretch your left arm forward, parallel to the floor. Turn the palm up and sweep your arm straight up and over behind your head. Work this arm down your back towards your right hand. If you can, clasp together your right and left fingers.

7. Lift your left elbow to the ceiling, and your right elbow to the floor. Bring your shoulder blades back, and lift your chest. Maintain this pose for several breaths (about a minute).

8. Release your arms, uncross the legs and return to Step 1. Repeat for the opposite side.

Tips & Warnings

• Sit evenly on the sitting bones. Sit on padding or blocks if necessary.
• If your hands cannot reach each other, you can always use a yoga strap.
• More advanced students can bend forward at the hips to intensify the stretch.
• As with all yoga, remember to monitor and steady your breathing.

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