YanvaYoga > Yoga Poses > Cow Face Pose With Eagle Arms

Cow Face Pose With Eagle Arms - Gomukha Hasta Garuda Asana

16.03.202317.03.2023

Cow Face Pose With Eagle Arms or Gomukha Hasta Garuda Asana is a great posture that works as a deep hip opener by stretching the piriformis, gluteal muscles and outer legs. At the same time, it stretches the upper back and shoulders, improves posture, and strengthens the spine. ⁠⁠
This seated posture works both the upper and lower body, making it perfect for anyone looking to work on their flexibility.

Pose Detail

Difficulty: Beginners
By Type: Chest Opening Yoga Poses, Flexibility Yoga Poses, Hip Opening Yoga Poses
Body Position: Seated Yoga Poses

Step-by-Step Instructions

Step 1

Sit on the floor and cross your left leg over the right, stacking one knee on top of the other.

Step 2

Bend your elbows, raise and cross your forearms, so that the palms of your hands are facing each other.

Step 3

Stay in cow face pose with eagle arms for 30 seconds and then repeat with the arms and legs reversed.

Benefits and Contraindications

Benefits

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

Stretches latissimus dorsi, and intercostal muscles between the ribs

Contraindications

Knee or shoulder injuries

Injury to muscle, ligaments and tendons of legs

Serious neck injury

Modifications, Props and Tips

If you have tight shoulders, keep your arms uncrossed and simply hold onto opposite shoulders.
If your hips are tight, sit on a block or folded blanket to elevate your hips.
If your knees are uncomfortable, sit on a bolster or cushion to support your hips.
Use strap, towel, or block to hold onto if your hands don’t reach.

Frequently Asked Questions

Can I practice Cow Face Pose with Eagle Arms if I have a shoulder or neck injury?

If you have a shoulder or neck injury, be gentle and mindful of your range of motion. Avoid the pose if it causes pain or discomfort. You can modify the pose by keeping your arms uncrossed and simply holding onto opposite shoulders.

How long should I hold Cow Face Pose with Eagle Arms?

Hold the pose for 5-10 deep breaths, then release and repeat on the other side. You can gradually increase the hold time as your body becomes more comfortable with the pose.

Can I practice Cow Face Pose with Eagle Arms during pregnancy?

It is best to consult with a healthcare provider before practicing Cow Face Pose with Eagle Arms during pregnancy. Modifications may be necessary to ensure comfort and safety for both you and the baby.

What props do I need for Cow Face Pose with Eagle Arms?

You may need a strap, towel, or block to hold onto if your hands don’t reach. You may also want a blanket or cushion to sit on if your hips need extra support.