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Pose of the Week: Cow Face 2

COW FACE 2
(gomukhasana 2)

SHAPE PREP
Come onto hands and knees.
Lift left leg up and back, parallel to floor.
Take left knee to outer edge of right knee. Place outer shins, ankles together.
Keeping ankles together, turn feet out like kick stands.
Have a seat on feet, lift torso upright (more doable: keep hips well above feet, hands on floor).

SHAPE POSE
Take right arm out to side, parallel to floor. Point right thumb down. Place back of right hand behind left shoulder blade. Lift left arm up overhead. Bend left elbow. Clasp hands (more doable: use strap to bind).

SAFETY PREP
Squeeze ankles in, heels up.

SAFETY POSE
Tone abdomen, move ribs back.

REFINEMENT POSE
Curve low back in. Lift chest, stretch spine.

Repeat on the second side.

Once the hips rest firmly on feet, balance in this pose becomes child’s play.

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