Cow Face Pose | Gomukhasana

COW FACE POSE INSTRUCTIONS

1. Start in bound angle pose and then cross your right leg over the left, stacking one knee on top of the other.
2. Bring your right arm up toward the ceiling, bend the elbow and rest your right palm on the upper back.
3. Bring your left arm out to the side, palm facing back and thumb down. Bend the elbow, move your left hand behind your back toward the right hand and reach to grasp the fingers.
4. Stay in cow face pose for 30 seconds and then repeat on the opposite side.

MINDFULNESS PRACTICE

Lengthen the spine, lift your right elbow toward the ceiling and lower the left elbow toward the floor. Breathe slowly, maintain your back straight, draw your hips toward the floor and keep your right forearm parallel to the spine.

GOMUKHASANA BENEFITS

The cow face pose opens the chest, hips and shoulders, and stretches the ankles, thighs and triceps. This pose also strengthens the spine, improves posture and boosts your mood.

CONTRAINDICATIONS

Neck or shoulder injury.

PREPARATORY, COMPLEMENTARY AND FOLLOW-UP POSES

Start with bound angle or reclining bound angle pose and then progress to cow face pose. Follow-up with half lord of the fishes, eagle pose or seated forward bend.

RELATED YOGA POSES

Try these other yoga poses to relax and relieve stress and tension:
Goddess pose
Revolved side angle pose
Revolved triangle pose
Wide legged forward bend pose

YOGA ESSENTIAL FLOWS