Cow Face Poses

Cow Face Pose (Right)

Instructions
- The Sanskrit Name: Gomukhasana.
- Sit and cross your left leg over the right, with left knee bent. Bring your right foot to the outside of your left hip and stack the left knee on top of the right. Tug your left heel in as close to the right hip as possible. Sit evenly on your sitting bones, your thighs touching each other.
- Sit between your heels and straighten your waist and back.
- Stretch your left arm straight out to the left and rotate your arm inwardly with the palm facing the ceiling, then sweep the arm behind and work your forearm up, keeping it parallel to your spine. Roll your left shoulder back and down.
- Stretch your right arm upward and bend the right elbow, reaching down for the left hand. Hook the fingers if possible.
- With the last exhalation, release your arms and uncross your legs.

Note
- If you fail to hook the fingers, you can grab hold of a belt and tug the belt downward with your left hand to help your right hand descend.
- Firm your scapulas against your back and lift up your chest; try to keep the right arm right beside your head, with right elbow pointing straight up.

Benefits
- Helps prevent hunch back by opening up your shoulder blades.
- Helps attain the symmetry and balance for both sides of your body thus to better your shape.

cow face poses Cow Face Pose (Left)

Instructions
- The Sanskrit Name: Gomukhasana.
- Sit and cross your right leg over the left, with right knee bent. Bring your left foot to the outside of your right hip and stack the right knee on top of the left. Tug your right heel in as close to the left hip as possible. Sit evenly on your sitting bones, your thighs touching each other.
- Sit between your heels and straighten your waist and back.
- Stretch your right arm straight out to the right and rotate your arm inwardly with the palm facing the ceiling, then sweep the arm behind and work your forearm up, keeping it parallel to your spine. Roll your right shoulder back and down.
- Stretch your left arm upward and bend the left elbow, reaching down for the right hand. Hook the fingers if possible.
- With the last exhalation, release your arms and uncross your legs.

Note
- If you fail to hook the fingers, you can grab hold of a belt and tug the belt downward with your right hand to help your left hand descend.
- Firm your scapulas against your back and lift up your chest; try to keep the left arm left beside your head, with left elbow pointing straight up.

Benefits
- Helps prevent hunch back by opening up your shoulder blades.
- Helps attain the symmetry and balance for both sides of your body thus to better your shape.

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