Gomukhasana| Koeienkop Houding | Cow Face Pose

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Opens chest, hips & shoulders
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Stretches the ankles, thighs & triceps
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Improves attitude
Contraindications
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Shoulder injuries
GETTING INTO THE POSE
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From dandasana cross the left leg over the right so that the knees are stacked on top of each other, bring the feet in until the form a straight line parallel with the front of your mat. If this is too difficult you can hug the feet closer to the body.
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Make sure both sitting bones push into the mat, straighten the back and bring the crown up to the ceiling.
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Bring the left hand between the shoulder blades, the back of the hand makes contact with the back.
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Inhale: Raise the right hand and reach up to make length in the sidebody.
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Exhale: bend the right elbow and grab hold of your other hand. If you can't reach it, you can use a belt.
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The right elbow reaches straight up, the left elbow down.
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Keep the back straight.
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Shoulders away from ears.
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Gaze forward.
BREATH
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Inhale: make length between the left and right elbow & the crown and the sitting bones.
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Breathe towards the lower abdomen to make space in the hips and relax the pelvic floor muscles.
GETTING OUT OF THE POSE
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Exhale: Release the hands, straighten the knees and return to dandasana and repeat on the other side.
PREPARATORY POSES
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Dandasana | staff pose
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Baddha konasana | bound angle pose
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Supta baddha konasana | reclined bound angle pose
SUBSEQUENT POSES
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Garudasana | eagle pose
REPLACEMENT POSES
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