Cow Face Pose • Gomukhasana


STEP 1 - Begin seated in staff pose. Bend your right knee and cross your right foot over the left leg, setting the foot on the floor. Lean your weight into the left sitting bone and bring the left foot to the outside of the right hip, working to stack the right knee on top of the left. Sit evenly on both sitting bones.

STEP 2 - On the inhalation, stretch your right arm out to the right, and work in behind your torso, tucking the forearm in the hollow of you lower back. As much as you can, work the hand up between your shoulder-blades. Then inhale and stretch the left arm straight forward and up towards the ceiling, palm turned back.

STEP 3 - Bend the elbow and reach down for the right hand. If the fingers do not hook, use a strap. Lift the left elbow towards the ceiling and the right elbow towards the floor. Stay in this pose for about 30 seconds to a minute and then repeat on the other side, with reverse arms and legs.

Target Area:

Hips, Shoulders

Therapeutic Focus:

Relieves sciatica. and shoulder tension.

Props & Modifications:

Sit on a blanket to raise hips. Use a strap if you are unable to clasp hands.