Cow Face Yoga Pose is a seated twist pose that stretches the shoulders and is ideal for yogis and yoginis at an intermediate level.

Cow Face Yoga Pose - Step 1
How To:
  1. Sit with your legs together extended in front of you (in the Staff Pose or Dandasana).
  2. Bend your left leg and slide your left foot under your right thigh so it comes to rest on the outside of your right hip.
  3. Cross your right leg over your left leg so that your right knee is on top of your left, and your right foot is next to your left hip. Your heels should be equally close to your hips. Tug them close to you accordingly.
  4. Hold your left arm up towards the sky, then bend your left elbow so your hand rests in the middle of your back between your shoulder blades. Your palm should be against your back.
  5. Hold your right arm out away from you so that it is parallel to the floor. Bend your right elbow towards the floor, move your towards your body so that your elbow is tucked against your side and your lower arm rests against your back. The back of your hand should be against your back.
  6. If you can, clasp the fingers of both hands together.
  7. Hold pose for about a minute. To come out, return to the starting position and repeat on the other side
Cow Face Yoga Pose - Step 2
Cow Face Yoga Pose - Step 2
Notes
  • Breathe deeply through each step.
  • If you have knee, hip, shoulder or neck problems consult your doctor and yogi on whether you should perform this pose and proper precautions to take.
Tips
  • Like most sitting poses, Cow Face Pose can only be performed properly if the sitting bones lay evenly on the ground. Use a blanket or towel to lift them off the hard floor and ensure they are both supported.
  • If you cannot clasp your hands behind your back, hold a towel or some kind of strap.
Stretches & Strengthens

1. All Muscles: Biceps, triceps, shoulders, armpits, chest, hips, quads, ankles
2, Target Muscles: Shoulders, biceps, triceps

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Prof: Koti Madhav Balu Chowdary

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