Yoga Pose of the Month - Cow Face Twist

Cow Face Twist
Sanskrit: Gomukhasana
First photo of Maggie Anderson taken by Connor O'Hara
Second photo courtesy of yogajournal.com

Cowface with a Twist is one of my favorite seated poses! This pose is great for circulation in the legs and giving them a great stretch. And adding in the twist variation is perfect for getting nice and deep into the spine (as all twists are great for), as well as cleansing more of the internal organs and releasing more toxins from the body. And it just feels oh so good!!! Cowface even without the twist stretches the ankles, hips and thighs. The other common variation in Cowface is to also stretch the arms behind you by clasping your fingers together or with a strap (as shown in the second illustration below). If you choose this variation you are giving your shoulders, arms, triceps and chest a superb stretch as well! I love both of these variations as once you are situated enjoying the pose, you can then breathe deeply and go inward.

Directions on how to come into the pose:
From a seated position, take your right knee to the center line of your mat being. Then take your left bent knee and stack it over the right knee. Be mindful to keep feet on either side of your hips. A great way to get those knees to stack over each other is to push into them with your hands, taking one hand to one knee and another to other knee and pressing them inward so that they stack better. This may also help you in being sure your sits bones are on the mat. If getting your sits bones on to stay on the mat is challenging you can take a folded blanket under your sits bones so that you can get them pressing down equally. From here inhale and elongate the spine, good posture. Place arms at your sides and begin to hinge forward at the hips while maintaining a straight back. Give yourself an extra stretch here. Elongate the back of the neck, in alignment with the spine.

First Variation, the Twist: When you are ready, come back straight up and begin to twist. Take your left hand behind you and your right hand/arm over the left leg either resting the fingertips on the mat or slightly lifted from ground. Push into your left ever so slightly to assist in the twist of the spine. Gaze out to the left or over your shoulder behind you, if that feels good on the neck. After five deep breaths or holding for 30 seconds slowly, come back to center. Align the spine once again. Take a deep breath and on your exhale release the legs out and switch sides. 

Second Variation, Arm stretch: (This is commonly started with a strap till you get used to the stretch behind the back. So either take a strap and follow instructions while holding the strap with top arm or do this without the strap.) Inhale and stretch your right arm straight out shoulder height palm facing up towards the ceiling. Bend the elbow and place the palm of the hand on your upper back. You can take your left hand on your right elbow for a moment to get the palm just right on your upper back. Then take your left hand out to the left and palm is facing behind you but shoulder is still in that nice center point, not falling foward or too far back. This movement may roll your left shoulder slightly up and forward, and round your upper back. Sweep the arm behind your torso and tuck the forearm in the hollow of your lower back, parallel to your waist, with the left elbow against the left side of your torso. Roll the shoulder back and down, then work the forearm up your back until it is parallel to your spine. The back of your hand will be between your shoulder blades. Be mindful that your right elbow doesn't slip away from the right side of your torso. Keep it in. 

Now hands are reaching towards each other. If possible, hook the right and left fingers. Lift the right elbow toward the ceiling and, from the back armpit, descend the left elbow toward the floor. Firm your shoulder blades against your back ribs and lift your chest. Try to keep the right arm right beside the right side of your head. Stay in this pose about 1 minute. Release the arms, uncross the legs, and repeat with the arms and legs reversed for the same length of time. Commonly, whichever leg is on top, the same-side arm is lower. 

When not to do this pose or to modify / Contraindications:
Knee issues will make this pose more challenging, so if you are feeling tight or any pain in the knee, take the modification to stretch out the bottom leg nice and long, flex that foot. For the arm variation on Cowface it's best not to practice or to be seriously mindful if you have serious neck or shoulder problems. 

Bliss,
Maggie CYT, RMT, CSC, CPLC
Empowering you through Yoga, Healing & Workshops
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