QUICK LINKS
POSES DIRECTORY
SEATED POSES
Cow Face | Gomukhasana
Working on your shoulder mobility? Try cow face pose. It opens the knees, ankles and shoulder joints. It stretches your entire body including the thighs, chest, hips, back and arms.
Sanskrit: Gomukhasana
Drishti: forward or closed
Counterpose: dandasana
Materials
- Yoga mat
- Straps (optional)
- Folded blankets or bolster (optional)
Instructions
- Sit with your legs extended. Press your hands into the floor and raise your bum. Bend your left leg back and sit on your left foot.
- Bend the right leg and stack your right knee on top of your left. Move left foot to outside of your right hip so the hips are down to the mat.
- Lengthen the spine. Raise your left arm over your head and bend your elbow, resting your hand on your upper back. Bend your right arm, bring the forearm up your back and clasp hands together.
- Take 1-3 breaths. Release and repeat on the other side.
Notes
Modifications: For a more gentle variation, sit on a folded blanket or bolster to elevate the hips. Option to use yoga straps to clasp hands together.
Preparatory poses: dandasana, cactus arms, humble warrior
Follow-up poses: butterfly, lotus, downward facing dog