Cow Face Pose (Left Leg and Right Arm Up)

How to do Cow Face Pose (Left Leg and Right Arm Up)

1. 1Begin seated in Dandasana with your legs extended straight forward on your mat.
2. 2Bend your right knee and slide your right foot underneath your left leg toward your outer left hip.
3. 3Cross your left leg over your right, stacking your left knee directly above your right knee, and bring your left foot beside your outer right hip.
4. 4Ground both sitting bones firmly and evenly into the floor, adjusting your feet so they are equidistant from your hips.
5. 5Inhale your right arm toward the ceiling, then bend your elbow to drop your right palm down the center of your upper back.
6. 6Sweep your left arm out to the side, internally rotate the shoulder so your thumb points down, bend the elbow, and slide the back of your left hand up your spine.
7. 7Clasp your fingers together behind your heart, or hold a strap between your hands if they do not meet.
8. 8Press the back of your head lightly against your right forearm, keep your gaze forward, and hold for several slow breaths.

Benefits

• Deeply stretches the glutes, tensor fasciae latae, and piriformis muscles.
• Opens the triceps, latissimus dorsi, and anterior deltoids.
• Improves rotational range of motion in both shoulder joints.
• Decompresses the lower back by encouraging an erect, neutral spine.
• Stimulates blood flow through the pelvic basin and groin.

Common mistakes and cues

• Uneven sitting bones

  Leaning your torso over to one side instead of keeping your pelvis balanced and both sit bones anchored.

• Collapsing the neck

  Letting the top arm push your head forward and down rather than pressing your skull gently back to maintain a neutral cervical spine.

• Flaring the rib cage

  Arching excessively into your lower back to force the arm bind instead of drawing your front ribs in toward the spine.

• Forcing the hand clasp

  Straining the rotator cuff by aggressively yanking your hands together instead of smoothly bridging the gap with a strap.

Modifications and props

• Sitting on a prop

  Place a yoga block or folded blanket beneath your pelvis to elevate the hips and reduce knee compression.

• Using a strap

  Hold a strap in your top hand and grasp the lower end with your bottom hand to accommodate tight shoulders.

• Bottom leg extended

  Keep your right leg straight out in front while crossing only the left leg on top to ease hip or knee discomfort.

• Forearm hug bind

  Cross your arms behind your lower back and hold opposite elbows rather than taking the overhead clasp.

Cautions

• Knee injuries

  Avoid deep knee stacking if you experience sharp pain or have active meniscus or ligament concerns.

• Rotator cuff impingement

  Skip the internal rotation bind on the bottom arm if it creates sharp impingement in the shoulder joint.

• Acute sciatica

  Modify with props or avoid the pose if the deep external hip rotation irritates the sciatic nerve.

If you are working with an injury, pregnancy or a medical condition, check with a qualified professional before practising this pose.

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