Arms long, fingertips reach upShoulders softKnees stackedSit bones evenGaze softly closedAnkles relaxedCowherd Pose
Gorakṣāsana
Read what the gnome says
Cowherd Pose! Sit with the soles of the feet together, then lift the heels and sit on them. Spine long, hands on the knees. Pad the ankles or sit on a blanket if needed. Don't force the knees. Breathe, patient cowherd gnome.
Works on Hip rotators · Calves · Spinal erectors
How to do it
- Sit with the knees stacked, one directly over the other.
- Lengthen the spine and root the sit bones evenly.
- Reach the arms overhead, palms together or holding the mudra, and breathe; switch the stack.
Common mistakes
- Don’t force the knees to touch.
- Don’t lean to one side.
- Don’t shrug the shoulders to the ears.
Benefits
- Steadies the breath and the mind.
- Builds a comfortable, tall seat.
- A quiet start or end to a practice.
Take care: Sit on a cushion or block so the hips sit above the knees. Switch legs or change position if anything goes numb.
Not medical advice. Ease off if anything feels sharp or wrong.
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