Cow Face Pose

A seated pose with the knees stacked and the arms clasped behind the back, stretching the outer hips on one side and the shoulders in opposite directions.

How to do it

1. Sit on the floor and cross one knee directly over the other so the knees stack in the midline.
2. Walk the feet out towards the hips and settle both sit bones evenly on the floor.
3. Reach the arm on the top-knee side up and bend it behind the head, then reach the other arm up the back to clasp.
4. Hold the position for the prescribed time, keeping the chest open and the spine tall.
5. Release and repeat with the other leg and arm on top.

Tips

• Sit on a folded blanket if one sit bone lifts off the floor.
• Hold a strap between the hands when the fingers do not meet; forcing the clasp rounds the back.
• Keep the top elbow pointing up rather than letting it drift out to the side.

Muscles

Primary: Glutes (max), Glutes (medius)

Secondary: Rear deltoid, Triceps