Day 2 of 30 Days Yoga With Matr3Moni Challenge: Cow Face Posture

Cow Face posture sounds a little weird, but when it looks like a cow face what else do you call it🤷🏽‍♀️

There are many benefits to this crazy looking posture:

  • Stretches your butt, which helps relieve tightness in your hips and lower back pain
  • Opens your shoulders and increases the range of motion for your shoulder joint
  • Stretches the chest
  • Stretches triceps and strengthens biceps
  • Stretches the quads (thighs)

Steps to achieve Cow Posture:

  1. Start seated with your knees bent and both feet flat on the floor, hip distance apart. Reach your left arm around, under and through your left leg and grab your right ankle with your left hand.
  2. Bring your right foot outside your left hip, crossing your right leg under your left. Then cross your left leg over the right, so that the left knee is stacked on top of the right, and bring your left foot outside the right hip. Situate both heels equal distance away from the hips and sit evenly on both sitting bones.
  3. Flex both feet and strongly press the outer edges of your feet down into the mat, straightening the ankles and lifting the outer anklebones away from the floor. Keep this action to protect your knees and deepen the hip opener.
  4. Inhale and reach both arms up overhead. Bend your right elbow and place your right palm on your upper back toward the middle of your shoulder blades. With your left hand gently press down into your right elbow and move it toward the midline.
  5. Inhale, reach your left arm back up and open to the side shoulder height with the palm facing forward. Internally rotate your straight left arm, turning the palm down and then back, pointing the thumb down. Exhale, bend your left elbow and bring the back of your left hand up the center of your back.
  6. Hug your left elbow into your left side and slide your left hand further up the back towards the middle of your shoulder blades. If your hands happen to meet, hook the fingers together. If they don’t meet, you can hold a yoga strap in your right hand, dangling it down your back, and then grab it with your left hand to connect your hands.
  7. Inhale and lengthen up through the spine. Exhale and press your head back into your top arm, keeping the chest open. Next inhale, lengthen up through the left side of your body and gently draw your left shoulder back as you exhale. Forward fold to deepen the pose and take five to six breathes.
  8. To release, exhale, extend your left arm back down toward the floor. Turn your palm forward, lifting your left arm back out to the side. Inhale and extend your right arm back up to the ceiling; exhale and lower your arm to your side. Stretch both legs out straight and repeat on the second side.

Tips:

  • If you aren’t able to reach your hands up and down your back practice with a exercise band or a towel. Use the band/towel to pull your hands closer. Over time you’ll continue to get closer until your able to do it without props.
  • If your knees hurt, loosen your knees but try to keep them stacked.

If you’re looking to practice Easy Posture, other basics postures or you want to go through a longer sequence, check out my YouTube channel. Follow along with the challenge on Instagram. Show how this posture works for you and post your challenge photo. Make sure to use the hashtags #yogawithmatr3moni #yogachallengewithmatr3moni

If you are interested in one-on-one sessions to learn more about your body, gaining flexibility, and creating a healthier lifestyle by adding yoga you can make an appointment with Matr3Moni.

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