Traditional

Cow Face Pose

Gomukhasana

Stack the knees and draw one arm overhead while the other reaches behind the back.

Benefits: Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
Props: Strap or blanket optional.
Hold Time: 5 to 8 breaths
Cautions and Contraindications: Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
Entering Cow Face Pose: Sit and stack one knee over the other. Bring the feet toward the outer hips. Lift one arm overhead and the other behind the back, reaching the hands toward each other. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Cow Face Pose: Release the arms first. Uncross the legs and extend them out in front of you. Pause in a neutral position for a moment before continuing.