Gomukhasana, or Cow's Face pose, is both a deep shoulder and hip opener. The pose binds both the legs and the arms in such a way to allow the spine to naturally lengthen. However, it is oftern difficult to achieve the full posture when the hips or shoulders are tight. This week we will warm up the hips, legs, shoulders and spine to create space in this closely held seated posture and explore several adaptations to make the pose easier to approach.
Lie on the back with the knees bent and feet on the floor. Raise arms over the head and place palms and wrists under a sandbag so that the palms face upwards. Extend the legs one at a time, slightly internally rotating each thigh as it comes to the earth. Feel the drawing inward of the abdomen in this position, especially during the exhalation.
Therapeutic: Massages the abdominal organs