Cow Face Pose
GomukhasanaStacked knees with a bind behind the back. Loads the outer hips and glutes in deep flexion while asking for opposite ranges from each shoulder at once.
- 01From seated, cross one knee directly over the other so the knees stack, heels beside opposite hips.
- 02Sit on a folded blanket if the hips lift or the spine rounds.
- 03Reach the top-knee-side arm up, bend the elbow and let the hand drop behind the head.
- 04Bring the other arm behind the back, palm out, and clasp the hands or a strap between them.
- 05Hold five to ten breaths, then release and repeat with the other knee and arm on top.
- 01Even the sit bones before you worry about the arms.
- 02Use a strap — the bind is not the point.
- 03Draw the top elbow back, not the head forward.
- 01Straining for the hand clasp, which rounds the upper back and shuts down the shoulder rotation.
- 02Letting one hip lift off the floor, which twists the pelvis and hides the hip restriction.
- 03Forcing the knees to stack when the hips will not allow it, loading the knee joint instead.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.