Gomukhasana (Cow Face Pose) | iHanuman


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English Name: 
Cow Face Pose
Practice Type: 
Practice Level: 
Asana Image: 
Model: Sara Stover
Asana Description: 

Only Arm Movements:

1. Stand in Tadasana. Roll the thighs in. Press the thighs to lengthen the spine.

2. Inhale, raise the right arm up. Take the tricep in towards the face.

3. Exhale. Bend the right elbow, so the hand comes between the shoulder blades, fingers pointing down. 

4. Inhale. Take the left arm thumb down, palm away from you towards the back and up reaching for the fingers of the right hand. 

5. Do not collapse the chest or over arch the back to reach the hands together. 

6. Exhale release the hands and lower the hands back down into Tadasana.

Intermediate Pose

1. Sit in Dandasana.

2. Bend the left knee back and place the left foot next to the right hip. 

4. Raise the Right Thigh over the left and place the right foot next to the right hip.

5. If the knees do not stack neatly ontop of one another or the feet are too far away from the hips, bring your sitbones onto a bolster or a block or more support, as need.



Sanskrit Pronunciation: 

Opens the chest and lubricates the shoulders. The chest is well expanded and the back becomes erect. The shoulder joints move freely and the latissimus dorsi are fully extended. 

Beginners Tips: 

Do not extend your lower ribs forward. Practice the arm action first before incorporating the legs.

Modifications and Props : 

Use a strap over the upper arm shoulder if you cannot reach your hands. Keep the chest lifted, the collar bones broad and the shoulder blades into the spine.

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