How are you doing that?

Cow Face Pose (sanskrit Gomukhasana) 

There are only 15 postures in first variant of Hatha Yoga Pradipika and Gomekhasana is one of them. Although there is nothing to say about arms position, but in the present yoga practice we know what is our goal to reach here. One of my students asked me how are you doing that?

This posture could be very challenging for beginners,  follow the instructions and you will see a result..

Position

Start in Dandasana, sit on your sitting bones and extend your legs. Bend your knees and place your feet on the mat, slide left foot under the right knee to the outer side of hip, slowly cross the other leg over the left, placing the right knee on the top of the left and put your right foot to the outside of left hip.

Stretch your left arm up to the ceiling bend your elbow and place the palm approximately between shoulder blades, keep your elbow up but try to release your neck by returning your shoulder to shoulder socket. Extend your right arm to the right side parallel to the floor on the shoulder level rotate your arm to point your thumb to the floor and with one move slide this arm back to meet left hand. Try to create a safe lock between your fingers.

Be aware of additional backbend in lower back, keep your sitting bones on the mat and try to keep natural curve in lower back without any compression.

Props

If you have some problems with placing your legs to Gomukhasana position take a block and sit on it, with it your pelvis will be a little bit higher and it will help you to build correct posture.

If you can’t connect your fingers on your back take a strap and use it between your palms.

If you feel a lot of pressure for feet in this pose use a blanket under them.

Benefits

Excellent stretch for triceps and whole group of back muscles

Stretch for thighs and feet

Opening the chest

Concentration

Contraindications

Knees injury

Ankle injury

Shoulder injury

Neck injury