The Cow Face
Focus: Shoulders and Upper Arms
Level: Beginner
Total Time: 60 seconds
Indications: stress, anxiety, fatigue
Contraindications: neck injury, shoulder injury
The Cow Face
Note:
The cow face stretches your shoulders, triceps and armpits as well as your legs and chest. Those with severe neck or shoulder problems should avoid engaging in this pose.
Pose Instruction
- Begin in staff pose Sit down on the ground and stretch your legs straight forward, flexing your ankles and bending your toes back toward your torso, which is suspended straight and tall from your hips to the sky.
- Bend your knees so that your feet are flat on the ground. Set your left leg across your right thigh, setting the right foot, down on the outside of your right hip. Wrap your right leg over your left thigh, with your right knee on top of your left knee. Then, move your right foot to just outside of your left hip. Your hips should be even as they rest between the soles of your feet.
- Breathe in and extend your right arm in front of you. Turn your arm inward until your thumb points to the left and your palm faces up. Doing so will cause your upper back to round. Exhale as you move your arm behind your body and rest your forearm in the arch formed by your lower back, keeping the arm parallel to your waist. Push your shoulders down and gently move your hand up until your forearm is vertical. Keep your elbow against the right side of your body.
- Breathe in and extend your left arm in front of you. Rotate your hand until your palm faces the sky. Breathe out and raise your arm over your head. Stretch through your left fingers. Breathe out and bend your left elbow, placing your left hand behind your head to grasp your right hand, and interlacing your fingers if you can. If your hands cannot touch, hold a towel in your left hand and when you stretch it behind your back, grasp the other end of the towel with your right hand. Use this aid to stretch your arms. Over time, your arms will stretch further until you will be able to grasp your hands.
- Raise your left elbow and pull your right elbow toward the ground, pulling from the back of your armpit. Tense your shoulder blades across your back and raise your chest. Try to keep your left arm even with the left side of your head. "
- Stay in this position for 60 seconds. Then, unhook your fingers, return your arms to your sides and unfold your legs. "
- Repeat the process, reversing the direction of both arms and legs.
Disclaimer
In this article, I have shared The Cow Face : Yoga For The Arms and Shoulders. The information included in this Blog is designed to provide helpful information on the subjects discussed.
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