Gomukasana: Cow Face Pose
Come to a seated position with both legs extended forward. Slide your left foot under the right knee to the outside of the right hip. Cross your right leg over the left, stacking the right knee on top of the left. Now bring the right foot to the outside of the left hip. Sit evenly on the sitting bones.
As you inhale, reach the right arm up. Exhale, bend the elbow, and place your hand on your upper back. Inhale. Reach the left arm behind your back and reach up between the shoulder blades to interlock the hands, or you can use a towel to bridge the gap. Gaze forward, lengthen the torso, and draw your right elbow and shoulders down. Breathe steadily. Stay for five breaths and switch sides reversing the legs and arms.
Modification: You can also take a cross-legged position.
- Stretches the external shoulder rotators: subscapularis, infraspinatus, teres minor and posterior deltoid.
- Strengthens the back and shoulders: rhomboids and infraspinatus.
Download and print these poses to take your practice anywhere you go.
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