Published on August 15th, 2013 | by Catherine Tingey0
COW FACE POSE (Gomukhasana)
If the hips aren’t sufficiently open, this pose can cause unnecessary stress in the knees and since there are other user-friendly hip openers for beginners (Reclined Pigeon/Thread the Needle, Single Pigeon), why risk it?
Sitting in STAFF POSE (Dandasana), bring your knees to your chest.
Slide your right leg under your left leg, aligning the right foot near the outer left hip.
Slide the left knee such that it stacks over the right knee, left foot near the outer right hip.
The knees should be stacked on top of each other, the feet equidistance away from each hip
Extend the left arm out to the left side, palm facing down. From the shoulder socket, rotate the arm so the thumb points down. Bend the elbow and slide the back of the palm into the middle of the shoulder blades, thumb pointing to the sky.
Extend the right arm to the right side, open the palm to the sky, and raise the arm to the sky. Lifting through the fingers, bend the elbow and drop the right palm down the back to reach the left hand.
If available, hook the fingers. If not, use a strap between the hands.
WORK IN THE POSE
Lift the right elbow to the sky, drop the left elbow to the ground.
Release the chin from the throat by working the shoulder blades down the back, crown of the head to the sky.
TAKING THE OTHER SIDE
Press your palms into the floor on either side of your feet.
Press into the outer edges of both feet to come onto the soles and rotate COUNTER CLOCKWISE, to the back of your mat in a crouching position.
Take the other side, left knee on top of right knee.