Asana | Houding | Pose

  • Improves balance

  • Opens back

  • Stretches shoulders, upper back, hips & thighs

  • Strengthens the legs

 

Contraindications
  • Knee and ankle injuries

GETTING INTO THE POSE
  • From tadasana, shift the weight to the left foot.

  • Bend the knees and cross your right knee over the left, if you can, hook your right foot behind your left calf.

  • Sitting bones go slightly towards the backs of your knees to make space in the lower back, feel the abdominal muscles tighten.

  • Spread the arms out in front of you and cross your left arm over your right.

  • Bend the elbows and bring the fingers of your right hand to the palm of the left hand to bind. The pinky sides of your hands point straight forward.

  • Bring the elbows to shoulder height and the hands away from the face so that the hands are pointing straight up.

  • Shoulders away from ears.

  • Make the seat a bit deeper by bending your knees a little further.

  • Gaze straight ahead.

BREATH
  • Inhale: make length between the sitting bones and the crown, between the shoulders & between the shoulders and the ears.

 

- Or -

 

  • Breathe to the back of the rib cage (the upper back)

GETTING OUT OF THE POSE
  • Untangle the arms and legs and come back to tadasana.

PREPARATORY POSES
  • Gomukasana | Cow face pose

  • Utkatasana | Chair pose

  • Vrksasana | Tree pose

  • Gomukasana Garudasana | Cow face pose with eagle arms

SUBSEQUENT POSES
  • -

REPLACEMENT POSES
  • Gomukasana | Cow face pose

  • Utkatasana | Chair pose

  • Vrksasana | Tree pose

  • Gomukasana Garudasana | Cow face pose with eagle arms