Yoga Practice

Cow Face Pose
(Gomukhasana)

Pose Level-1

Benefits

Stretches the ankles, hips and thighs, shoulders, armpits and triceps, and chest.

How to do :

1.To practice Gomukhasana, sit in Dhyan Veerasana so that the right knee comes directly over your left knee.

2.Place the left arm behind the back in such a way that the back of hand rests on the spine.

3.Bring your right arm above the right shoulder.

4.Clasp the fingers of both hands with each other.

5.Bring the folded hands together behind the head in such a way that the back of the head presses against the inside of right arm.

6.Close your eyes and breathe deeply.

7.Keep the head and spine straight.

8.Stay in this position for 2-3 minutes.

9.Unclasp the hands.

10.Practice the same asana with the left leg over the right leg and left arm over left shoulder.

Contraindications and Cautions

Serious neck or shoulder problems.

Seated Wide Legged Straddle - Upavistha Konasana

When setting up for upavistha konasana, you don't have to go for a super wide angle with the legs. Feeling some stretch in the inner thigh is common, but you don't need to go for a full split.
Benefits:

Stretches the hamstrings and calves, elongates the spine.

Contraindications:

Hamstring or groin pull or tear

Lower-back injury

Herniated disk

How to do?

1.To begin this asana, sit erect, and open up your legs such that they are at a 90-degree angle with your pelvis.

2.Let your toes point up as your flex your feet and align your knees. You must feel a curve in your lower back. If you don’t, use a prop. Sit on a firm cushion. This will give your pelvis stability and allow it to tilt forward, apart from retaining that lower back curve.

3.Place your palms on the floor, such that they are front of you.

4.Inhale, long and deep, such that the sides of the body lift, thereby creating a space or hollow in the spine. Hold for a few seconds if you feel a good stretch in your legs at this point.

5.Now supporting your lower back, and sucking your stomach in, exhale and fold. Gently move your hands in behind your hips.
6.Use your breath as a guide to how much you can stretch, and stretch your spine as much as you can. Stop when you begin to feel uncomfortable. Breathe long and deep as you hold the pose for about a minute.

7.Exhale and gently come back up. Bend your knees and pull your legs back together.