Gomukasana: Cow Face Pose
As you inhale, reach the right arm up. Exhale, bend the elbow, and place your hand on your upper back. Inhale. Reach the left arm behind your back and reach up between the shoulder blades to interlock the hands, or you can use a towel to bridge the gap. Gaze forward, lengthen the torso, and draw your right elbow and shoulders down. Breathe steadily. Stay for five breaths and switch sides reversing the legs and arms.
Modification: You can also take a cross-legged position.
Benefits:
- Stretches the external shoulder rotators: subscapularis, infraspinatus, teres minor and posterior deltoid.
- Strengthens the back and shoulders: rhomboids and infraspinatus.
Download and print these poses to take your practice anywhere you go.
More: 4 Yoga Poses to Lose Love Handles
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About the Author
Laura Waite is a yoga teacher and certified massage therapist in Dana Point, California.
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