Cow Face Pose with Strap

Gomukhāsana (strap)

Works on Hip rotators · Shoulders · Triceps

How to do it

1. Sit with the knees stacked, one over the other, and hold a strap in the upper hand over the shoulder.
2. Reach the other hand behind the back and take hold of the strap, then walk the hands closer as you can.
3. Lift the chest, keep the head tall and breathe; release the strap and switch sides.

To come out, release the strap slowly and shake out the arms and legs.

Common mistakes

• Don’t pull the head forward: keep the neck long.
• Don’t lift one sit bone: sit on a blanket if needed.
• Don’t force the hands together.

Benefits

• Makes the shoulder stretch of Cow Face reachable for everyone.
• Opens the outer hips.
• Improves posture after long sitting.

Make it easier or different

• Easier: sit on a folded blanket, or cross the legs simply.
• Knee tension: extend the lower leg.
• Challenge: walk the hands in on the strap.

Take care: Go easy with knee, hip or shoulder injuries. Release the strap if the shoulder pinches.

Suggest a correction

What next

Cow Face Pose Intermediate Thread the Needle Beginner

Not medical advice. Ease off if anything feels sharp or wrong.

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