Cow's Face Pose

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.

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Lake Seal
Tadagi Mudra

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

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Reclining Cow's Face Pose
Supta Gomukhasana

Lay on the back and draw the knees into the chest. Cross legs so that knees are stacked and bent. Exhale as you draw thighs towards chest, holding with hands on thighs or shins. Relax lower back and hold for 10 breaths.
Therapeutics: Stretches the outer thighs and outer hips and provides traction to the lower back.

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Reclined Pigeon
Supta Eka Pada Rajakapotasana

Begin with both knees bent and the feet on the floor. Bring the right knee into the chest and externally rotate the right thigh. Wrap your right elbow around the outside of the right knee, and the left elbow around the sole of the flexed right foot, clasping the hands together to cradle the shin in the arms. Extend the left leg straight tot he floor and ground through the left thigh. You can rock the leg back and forth, curl the upper body up towards the shin or rest the head on the floor. Hold 5-10 breaths, then release and switch sides.
Therapeutics: Stretches the deep hip abductors and adductors

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Bridge Pose
Setu  Bandha

Lay on back with knees bent and feet hips with apart. Inhale and lift hips away from floor, rolling onto upper back. Press arms back into floor and lengthen tail bone towards backs of knees. 
Hold 5-15 breaths and release.
Therapeutics: Opens chest, activates thyroid, tractions spine

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Shoulder Extension w/ Strap 

Sit or stand with strap held behind back with palms facing back. Keep arms body’s distance apart or wider. Keep chest wide and shoulders drawing down the back and use the triceps to extend the straight arms back away from the body. Hold for a few seconds, then release and repeat 3-5 times.
Therapeutics: Stretches the front of the rotator cuff and opens the chest.

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Yoga Mudra

Kneeling Variation: Begin sitting on the shins and extend arms back until you can clasp the hands behind the hips. Try to keep the elbows and wrists straight. Bend forward from the hips to bring the upper body onto the thighs. Continue extending from the shoulder to raise the arms away from the back body. 
Standing Variation: Begin in Tadasana and extend arms back until you can clasp the hands behind the hips. Try to keep the elbows and wrists straight. Bend forward from the hips to bring the upper body towards the thighs. Continue extending from the shoulder to raise the arms away from the back body. 
Therapeutics: Stretches the chest, front of the shoulder and inner aspect of the arm. Strengthens the triceps and back of the shoulder.

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Rotator Cuff Stretch w/ Strap

Sit or stand with strap in right hand, raise right arm over the head keeping the right arm externally rotated. 
Variation I: Turn left palm back to internally rotate the arm and press the arm back, bend the left elbow and find the strap with the left hand behind the back. Use the right arm to pull up on the strap, bringing the left hand further up the back, be sure to relax the left shoulder.
Variation II:  Bend the right elbow and pull down on the strap with the left hand until the arm is straight. Keep the right elbow close to the head and use the head to press back gently into the arm. Hold for 5 breaths. Release and repeat both variations to the opposite side.  
Therapetuics: Stretches the arms in internal and external rotation.

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Downward Facing Dog
Adho Mukha Svanasana
 
Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in as you ground heels towards the floor.
Hold 1-3 minutes, release into Child's Pose.
Therapeutics: Strengthens arms and shoulders, stretches back of torso and legs

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One-Legged King Pigeon Pose I
Eka Pada Rajakapotasana I

Begin in Adho Mukha Svanasana. Bring right knee onto floor behind right wrist, place shin across mat so that the right foot is on the left side of the mat. Stretch left leg behind you and try to square hips using a folded blanket under right hip if needed. Inhale press hands into floor as you lift the heart. Hold 5-10 breaths. 
Exhale and fold over bent leg. Hold up to 2 minutes. Release by pressing back to Adho Mukha Svanasana or all fours.
Therapeutics: Stretches outer hip of front leg, and lower back 

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Cow's Face Pose
Gomukhasana

Sit with the left knee bent and bring the left foot to the outside of the right hip. Bring the right knee on top of the left and the right foot goes outside of the left hip. Raise the arms out to the sides and turn the palms backwards. Raise the left arm overhead and bring the right arm behind the back, bending both elbows. Either grasp a strap or clasp the hands together behind the shoulders. 
Hold 10-20 breaths then release and change sides.
Therapeutics: Stretches both the shoulders and the hips.

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Hug Shoulders

Inhale as you raise arms out to sides. Exhale and cross right elbow over left, and hug opposite shoulders. Draw shoulders down the back and lift elbow points. Hold for 10 breaths then repeat with other arm on top.
Therapeutics: Stretches the rhomboids which connect the shoulder blades to the spine.

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Reclining Supported Twist
Salamba Jathara Parivartanasana

Lie on back with knees bent and feet on floor. Shift hips to the left a few inches from center. Draw the knees into the chest and release legs to the bolster on the right. You may use right hand to hold down outside of left knee. Reach left arm back to floor and turn head to the center or to the right.
Hold for 1-3 minutes, then bend knees and draw them up to center, change sides. 
Therapeutics: Broadens back of pelvis, stretches outside of legs, gently compresses the abdominal organs ​

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Corpse Pose
Savasana 

Lie on back with legs straight and feet relaxed to sides. Move arms away from sides slightly and turn palms to face ceiling. You may use support under the knees for low back pain; and a folded blanket under the head if needed. Rest 5-15 minutes.
Therapeutics: Allows for integration of mind and body after asana practice, promotes restful awarenesssavasana