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About this Practice
Cow-Face Pose — a deep hip and shoulder opener performed simultaneously. One of the most effective postures for the outer hip (piriformis) and for releasing chronic shoulder tension.
How to Practise
- 1
Sit with both knees bent, stacking the right knee directly over the left.
- 2
Raise the right arm, bend at elbow, reach behind the back.
- 3
Bring the left arm behind from below and clasp fingers (or use a strap).
- 4
Sit tall. Hold 1–2 minutes per side.
Benefits
- ✓Opens the outer hip and piriformis
- ✓Stretches shoulder joint in both directions simultaneously
- ✓Relieves sciatica
- ✓Opens the chest
Health Goals Addressed
⚠️ Cautions & Contraindications
Knee injury. Shoulder injury.
Want to learn this under guidance?
All practices in this library are taught systematically at Nibedita Yoga Training Centre.