Cow face (hold)

Gomukhasana

Yogaintermediatetimedno equipment

Seated with the knees stacked one on top of the other at the midline and the feet beside the opposite hips; one arm reaches overhead and bends down behind the head while the other bends up behind the back, so the hands clasp between the shoulder blades.

How to do it

1. From all fours, cross the right knee in front of and on top of the left, then sit back between the feet; knees stacked at the midline, both pointing forward.
2. Feet lie beside the opposite hips with the tops of the feet on the floor; sit evenly on both sitting bones.
3. Raise the right arm overhead and bend it so the hand reaches down between the shoulder blades, elbow pointing up.
4. Bend the left arm behind the back, back of the hand up the spine, and clasp the fingers of both hands; torso upright, head neutral, gaze forward.

Muscles worked

Supporting: glutes, triceps