Cow Face Pose
Cow Face Pose, or Gomukhasana, is an excellent yoga pose for opening the hips and shoulders, making it ideal for relieving tension and improving flexibility in these areas. This pose is also great for stretching the triceps and chest muscles. The name derives from the shape the body forms, which resembles a cow's face when viewed from above.
Proper Form and Technique
Follow these steps for proper execution of Cow Face Pose:
- Start in a seated position: Sit with your legs extended in front of you, ensuring you sit on your sit bones for a solid base.
- Position the legs: Bend the right knee and bring the right foot under the left hip. Cross the left leg over the right, stacking your knees on top of each other.
- Add the arms: Lift your right arm over your head and bend the elbow, while bringing your left arm behind your back and trying to grasp the right hand or fingers behind your back.
- Hold the pose: Keep your back straight, and hold the pose for 1-3 minutes. Then repeat on the opposite side.
Common Mistakes
- Mistake: Collapsed shoulders - Keep the shoulders away from the ears and ensure to open the chest to maximize the stretch.
- Mistake: Raised hips - Ensure both hips remain planted against the floor to maintain stability in the pose.
Modifications and Variations
- Use of strap: If you have difficulty reaching the hands behind the back, you can use a yoga strap to aid the stretch.
- Pillow under hips: If you have tight hips, you can sit on a block or pillow for extra support.
Video: Introduction to Cow Face Pose
Watch this video, which provides a comprehensive guide to Cow Face Pose:
Advanced Approach and Variations of Cow Face Pose
For more advanced variations of Cow Face Pose, you can follow this video: