Cow Face Pose

(go-moo-KAHS-anna)
go = cow (Sanskrit go is a far-off relative of the English word ‘cow’)
mukha = face

Cow Face Pose: Step-by-Step Instructions

Sit in Dandasana (Team Posture), then flex your knees as well as put your feet on the floor. Move your left foot under the ideal knee to the outside of the right hip. Cross your appropriate leg over the left, stacking the right knee on top of the left, and bring the appropriate foot to the exterior of the left hip. Attempt to bring the heels equidistant from the hips: with the appropriate leg on leading you’ll have to yank the ideal heel in closer to the left hip. Sit evenly on the resting bones.

Inhale and extend your right arm right out to the right, parallel to the floor. Rotate your arm inwardly, the thumb will transform first towards the floor, then factor toward the wall surface behind you, with the hand dealing with the ceiling. This movement will certainly roll your right shoulder slightly up and onward, and round your top back. With a full exhalation, sweep the arm behind your upper body and also put the lower arm in the hollow of your reduced back, parallel to your midsection, with the right elbow joint against the right side of your upper body. Roll the shoulder back and down, after that function the forearm up your back up until it is alongside your spine. The rear of your hand will certainly be between your shoulder blades. See that your right elbow joint does not slide away from the appropriate side of your torso.

Now inhale as well as stretch your left arm straight forward, pointing towards the other wall surface, parallel to the floor. Turn the hand up as well as, with another inhalation, extend the arm right up towards the ceiling, palm reversed. Lift actively with your left arm, after that with an exhalation, flex the elbow joint as well as reach down for the right-hand man. Preferably, hook the right and left fingers.

Lift the left arm joint toward the ceiling and also, from the back underarm, descend the right joint towards the flooring. Firm your shoulder blades against your back ribs as well as raise your breast. Attempt to keep the left arm right close to the left side of your head.

Stay in this posture regarding 1 minute. Launch the arms, uncross the legs, and repeat with the arms as well as legs reversed for the very same length of time. Bear in mind that whichever leg is on top, the same-side arm is lower.

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Pose Information
Sanskrit Name
Gomukhasana
Pose Level
1
Contraindications and Cautions
Serious neck or shoulder problems
Modifications and Props
Gomukhasana is a notoriously challenging position for tight-shouldered people, that aren’t able to hook their fingers with each other. The easy solution to this dilemma is to hold a band in between the hands. Start the pose with a strap draped over the shoulder of the bottom arm. In step 2, as you turn the bottom arm behind your back, slide the lower arm as high up on the back upper body as possible (Remember to maintain the elbow near your side), after that get hold of the bottom end of the strap. In action 3, extend the other arm overhead and then get to down the back for the other end of the strap. Draw with the top arm. See if you can draw the bottom arm greater into the back. You’re attempting to function the hands toward each various other and also eventually squeeze them. Be conscious as well that you could be able to clasp the hands on one side, but not the other.
Deepen the Pose
You could increase the stretch in this position if you’re a little much more flexible in the shoulders and armpits by moving your hands away from the rear of your torso.
Preparatory Poses
Baddha Konasana Supta Virasana Supta Baddha Konasana Supta Padangusthasana Upavistha Konasana Virasana
Follow-up Poses
Ardha Matsyendrasana Bharadvajasana Garudasana Marichyasana III Padmasana Paschimottanasana Upavistha Konasana
Beginner’s Tip
Beginners frequently have a challenging time obtaining both sitting bones to relax evenly on the flooring, which can make it hard for the knees to pile on top of each other equally. When the pelvis is slanted, the spine can not effectively prolong. Make use of a folded blanket or bolster to raise the sitting bones off the floor and also support them evenly.
Benefits
Stretches the ankle joints, hips and thighs, shoulders, underarms as well as triceps muscles, as well as chest
Partnering
A companion can aid you boost the stretch in the rear of the leading arm. Have her stand behind you as you execute the position (in this example the left arm is high). She ought to take her left hand on the back of your upper left arm and also gently draw it back and also up, as she presses her best hand onward versus your left shoulder blade.
Variations
From the full pose, lean onward as well as lay the front upper body down on the internal leading thigh. Stay for 20 secs, after that breathe in and come up.

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