Video: Chair Yoga for Seniors: Cow Face Pose

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In chair yoga for seniors, perform the cow face pose by raising the right arm up by the ear and bending the elbow behind the head. Practice the cow face pose with tips from a certified yoga instructor in this free video on chair yoga.

- Chair Yoga for Seniors: Seated Twist

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Video Transcript

So in this clip I'll be showing you how to do Gomukhasana or cow face arms sitting in a chair for seniors or those with limited mobility. So sitting in your chair make sure you press your feet into the floor sitting up nice and tall allowing the rib cage to relax. You want to reach through the crown of the head so you have a nice long spine. Go ahead and take your right arm up by your right ear and then bend the elbow so the hand drops behind the head. You can wrap your left arm around behind the back and see if you can walk the fingers up towards the right fingers. So breathing seeing if you can keep the head nice and straight and the spine nice and long. If you find you have to push your head forward, ease up on the pose it is less important that your hands touch. It is more important that you feel some openness and breath. If wrapping the bottom arm underneath doesn't work for you go ahead and use that arm to reach the elbow the top elbow a little bit closer towards the body and the hand walks down the back. Take a few breaths here and only stay as long as feels good for you, breathing up to the tops of the lungs so you feel the stretch and the outside of that top arm and tricep and then when you are ready go ahead and switch sides. So reach the left arm up, drop the elbow and then reach the right arm back behind. Again you'll notice, especially with shoulders and hips that one side will be more open than the other so it is less important for the hands to come together and it is more important to keep a nice long spine and if it bothers that bottom shoulder to reach around again, reach that arm up and use it to encourage, never to force but just to encourage that top elbow so you can walk the fingers further down the back. Take a few breaths here and when you are ready to come out, relax the arms back down to your sides and that is Gomukhasana arms in a seated position.

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Chair Yoga for Seniors: Cow Face Pose

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