Things to know about cow face pose in yoga

Cow face pose is one of the basic yoga movements that can help improve shoulder and hip muscles, and this move is also a stepping stone for you to conquer more difficult yoga poses.

Cow Face Pose or Cow Face Pose has the Sanskrit name Gomukhasana with “Gom” meaning “cow” and “Mukkha” meaning face or mouth. As explained in many yoga documents, the cow face pose is a pose that arouses the light of wisdom and causes the body to form a shape like the face of a cow. Are you curious about this pose with a “unique” name? See the sharing below of to understand more about this pose.

Benefits of cow face pose

The cow face pose is extremely useful for the shoulders and hips – two parts that often suffer from chronic pain. In addition, this pose also works for most parts such as ankles, arms, chest ….

Not only that, this pose also helps you to be aware of the difference between the two sides of the body. Specifically, you will find it easier to do the cow face pose with the left hand than with the right hand or vice versa.

In particular, this move can also help you improve your posture and balance flexibility. This is one of the great shoulder yoga poses for those who have to sit at work all day. In addition, this is also a pose that works to bring peace of mind, improve concentration, improve cardiovascular health, increase flexibility and muscle strength.

Instructions for performing the cow face movement

Cow face pose

Start doing the cow face pose with the staff pose

To do cow face pose, you can start in staff position. Afterward:

  • Slide the left foot under the right knee and pull it back to the outside of the right hip. Then cross your right leg over your left, stack your right knee directly on top of your left, and place your right foot outside of your left hip.
  • Keeping your heels equidistant from your hips with your right foot on top, you need to place your right foot close to your left hip. Place the sitting buttocks evenly on the two sitting bones.
  • Raise your left arm straight up, toward the ceiling. Bend your left elbow, bring your left hand to the back of your neck.
  • Reach your right arm, bend your elbow, and slide your right arm behind your back and rest it on your mid-back.
  • Fingers holding each other
  • Pull both elbows toward the center and keep the head from tilting forward. Breathe regularly.
READ MORE:  Yoga for back pain: 7 simple but effective "divine" exercises

Common errors when executing

  • Try to keep the spine straight during the exercise. You should keep a straight line from the top of your head to your tailbone.
  • When holding hands behind your back, keep your shoulders straight in front and your chest stretched. Do not shrug or twist your wrists to clench your hands.
  • When swinging your arms over your head, be careful not to bend your elbows and raise your shoulders to avoid injury during exercise.

Some variations of the cow face pose

A few small changes that can make this pose easier or more difficult for you:

  • You can place it under a folded blanket or a pad for ease of use. You can use yoga tools for balance if one butt is higher than the other.
  • If your hands can’t touch each other when performing, use a yoga rope for support. Over time, move your hands slowly along the rope to touch each other.
  • To increase the difficulty when performing, you can bend forward but keep your spine straight and hands still clasped.

Notes when doing cow face pose

Cow face pose

If you experience back injuries, the practice should be done under the supervision of an experienced yoga teacher.

  • Avoid doing it if you have a shoulder, neck or knee injury.
  • If you feel discomfort in your knees, you can ask your yoga teacher to adjust accordingly. Or if that doesn’t work, you can skip this pose.
  • If you are having back problems, it is best to consult a doctor and practice under the guidance and supervision of an experienced yoga teacher.
  • People who are overweight may have difficulty performing the cow face pose. However, don’t worry, be patient and you will surely succeed.
  • The best time to do the cow face is in the morning, when your stomach is empty. However, if you do not have time to practice yoga in the morning, you can still practice in the evening.

Above are some useful information about the cow face pose that has collected. Hopefully with this information, you will understand more about this pose and find the most suitable way to practice.

Reference source

How to Do Cow Face Pose (Gomukhasana) in Yoga Accessed: 12/20/2020

We will be happy to hear your thoughts

Leave a reply

Easy Healthy Lifestyle