Cow Face Pose (Gomukhasana)

Cow Face Pose is a deep seated posture that simultaneously targets the outer hips, thighs, and shoulders by stacking the knees and interlacing the arms behind the back. It is especially beneficial for releasing chronic tension in the IT band, glutes, and the often-neglected shoulder capsule. The practitioner sits tall, crosses one knee directly over the other, and reaches one arm overhead while the other reaches up the back to clasp the hands together.

Cues

• Stack your top knee directly over the bottom knee and draw both heels evenly toward the outer hips.
• Lengthen through the crown of the head to keep the spine upright rather than collapsing into the hip stretch.
• With each exhale, soften the grip of the upper shoulder blade and allow the chest to stay broad.
• If the hands don't meet behind the back, hold a strap between them without forcing the shoulder joint.