Gomukhasana

Cow's Face pose, or Gomukhasana, combines a bound arm position with a deep hip opening seated pose. Is it possible to still find space within these two bindings?

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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. ​

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Reclining Cow's Face Pose
Supta Gomukhasana

Lie 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.

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Reclined Pigeon ​
Supta Eka Pada Rajakapotasana

From a reclining position, draw the right knee to the chest and bring the top of the knee to the inside or the right elbow, then cradle the actively aligned foot into the crook of the left elbow. Extend the left leg strongly towards the floor, or bend the knee and place the foot on the floor for greater comfort. Hold 5-10 breaths, then release and change sides.

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Bridge Shoulder Warm-Up with Strap ​
Setu Bandha, var.

​Create a looped strap that is as wide as your shoulders, or slightly narrower if you are more open in the chest.. Place the loop around one arm above the elbow, then lie on back with knees bent and feet hips with apart. Inhale and lift hips away from floor, rolling onto upper back. Place second arm inside the loop, also above the elbow, and press arms back into floor as you  lengthen tail bone towards backs of knees. 
Hold 5-15 breaths and release.

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Child's Pose with Hands Clasped
Yoga Mudra Balasana 

Kneel on shins and sit back towards heels. Clasp the hands behind your back and extend through the elbows. Fold forward over the thighs bringing the head on or close to the floor. Raise the arms away from the body and hold for 5-10 breaths. Lower the arms towards the floor and unclasp the hands, then use the hands to push the torso up from child's pose. ​

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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.  ​

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Downward Facing Dog
Adho Mukha Svanasana
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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.

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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.

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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.

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Hug Shoulders ​with Cow's Face Legs
Gomukhasana, var

From Cow's Face Pose, after carefully releasing the arms, bring the arm that was behind your back across and over the other arm to hug across your chest . Widen the collar bones and shoulder blades outwards to create more space for the breath.  Hold 5 breaths, then release and repeat Cow's Face Pose and Hug Shoulders with the other arm on top.

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Reclining Supported Twist
Salamba Jathara Parivritasana

Lay on the 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. 

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Corpse Pose
Savasana

Lie on the 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.