go (cow) + mukha (face) + asana (pose)
Gomooooooooookhasana! Okay, so where´s the cow? Think of your crossed legs as the cow´s lips & your elbows & arms its ears. See it now? Not really? Well, never mind. Cow Face Pose is a hip & shoulder opener, & is just an intense (but fabby stretch) for your entire body—your shoulders, arms, ankles, hips, thighs & back. This is a pose that those of us who sit & are hunched over a desk or the wheel of a car all day desperately need. You´ll probably feel a noticeable difference in your hips & shoulders when expressing this pose, so & it´s imperative that you´ve warmed up beforehand: any variation of Lord of the Fishes, Cradle, & Cobbler´s Pose (sitting or Reclining) will do the trick. Afterwards, spend some time in Seated Forward Fold, Staff Pose, &/or Head-to-Knee Pose. Cow Face Pose allows you to listen to your body, to explore its symmetry by how it feels: is 1 side more open or more tight than the other side? Be especially aware of how your knees feel while in this pose; modify, use a prop, or skip it altogether if you can't find a position that doesn't cause you knee pain. This is true for your whole body; remember, there´s a thin line between stretching & straining, & you want to be on the right side of that line. The mantra "no pain, no gain" does not exist in yoga. 🐮
Benefits:
deeply stretches hips, ankles, thighs, glutes, shoulders, armpit, chest, deltoids, & triceps
aids chronic knee pain
strengthens spine & abdominal muscles
opens the buttocks & deep rotator muscles of the hips, so is helpful for sciatica sufferers
helps decompress low spine (during folded variation)
improves posture & counteracts the effects of prolonged sitting
as a restorative pose, it allows you to let you go inward in order to get a full muscle release
massages the lymph nodes of the groin & underarms.
Remember: ground your sit bones to ensure that the weight of your body is distributed evenly! Be mindful of the length & position of your back, neck, & head. Bring length to your spine: You should have a straight line from the top of your head to your tailbone. When bringing the upper arm close to your face, try not to bend your neck & lean the head to the side. Avoid twisting to join your hands - this is why the Universe created yoga straps or scarves.
Props: clasping your hands a problem? - a yoga strap (belt or scarf) will assist those with less mobility in the shoulders. You can also sit on a folded blanket, bolster, or a yoga block to level out your bottom if it's uneven. If the upper knee/thigh doesn´t rest on the bottom leg, feel free to slip a cushion or folded blanket underneath for added support. You can also enter this pose from a reclining position - in fact many yogis use the reclining variation in their cooldown.
Avoid or Modify Cow Face Pose if you:
have sustained any shoulder, neck, back hip, elbow, or knee injuries
have had recent abdomen or spinal column surgery
suffer from inflammation of the knees
experience general weakness in the body
are pregnant.
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