Vibe & Flex Yoga Challenge Day 1: Cow Face Pose


Jah Guide. Welcome to Day 1 of the Vibe & Flex Challenge. A challenge about your personal growth. Personal growth here is your mental, physical and spiritual journey to a better healthy you.

No one can tell you where to start unless you actually STARTYou can get all of the help in the world, but until you are able to put it into action, it wont do you much good. Today is your first step in the right direction. The great thing about it is you wont be alone. I am right here with you going step by step.

Today’s pose tests your equilibrium, a state of total balance between your mental, physical and spiritual sides. When you are starting a personal yoga practice or routine you have to first find out where you are-you starting point. You don’t want to just jump into contortion poses without first conquering beginners poses.

I understand that you can are excited and so am I but I want everyone to be safe. Some of us have injuries which can make it difficult but this will help bring back that flexibility needed to better enjoy our daily activities.

Being more flexible allows you to go to the next level. Being healthy is an ongoing process and you can do it!


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We are starting in a seated position, Cow Face Pose. In Sanskrit, it’s called “Gomukhasana” (go-moo-KAHS-uh-nuh):

  • “Go” – meaning “cow”
  • “Mukha” – meaning “face”
  • “Asana” – meaning, “pose”.


  • Almost every part of your body will be worked when in cow pose
  • sitting with your spine aligned and elongated allows the mind to be calm and reduces fatigue, stress and anxiety
  • the pose increase blood to your legs and arms

How to Cow Face Pose:

  1. Start in a seat position with both legs extended in front of you with both arms resting at your sides (aka Staff Pose).
  2.  Bend both knees with the soles of your feet flat on your mat or floor. Next, bring your left foot under your right leg to the outside of your right hip.
  3. Place your right knee directly on top of you left knee sliding your right foot to the outside of your left hip.
  4. Extend your right arm straight up towards the ceiling with your palms facing forward.  Bring your left arm up your spine.
  5. Extend your right arm over your head and down your spine to lock hands. (If you are not able to lock hands yet that’s okay. Take things slowly and start with touching your finger tips together and work your way down).
  6.  Next, you want to roll your shoulder back and down concentrating on locking your hands (or touching finger tips/ palms- whichever is most comfortable).
  7. Your top elbow should be aligned with your head. You want to reach your top elbow to the ceiling and the bottom one towards the floor to activate the stretch.
  8. Draw your rib in, making sure not to let them bend out forward.
  9. Come back to staff pose and repeat on the opposite side.

You should hold this pose for at least one minute. Make sure that when you release your arms, you do so gently to reduce the risk of hurting yourself.

It is important for you to control your breathing during this pose and any other for that matter.


  • If you are unable to link your fingers or get close enough to touch them together, you can use a strap
  • If you have tight hip issues, you can place a blanket under your hips so that you are not sitting flat on your mat/floor.
  •  If you want to deepen your stretch you can lean forward in the full posse position placing your torso on your legs.

There is enough craziness going on in the world for you to take a moment and breathe easy. Don’t ever try to rush through a session. You risk getting injured or being re injured.

Whatever you do, make sure you take a moment you yoglax for a few minutes a day even if it is just enough for one pose until you build up to longer.


Vibe Of The Day (#VOTD):


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