| Category: |
Yoga Lesson Planner |
| Sub Category: |
Seated & Floor |
| Types: |
Animal, Chest Opener, Hip Opener, Seated, Seated & Floor, Stretch |
| Anatomy: |
Arms & Shoulders, Biceps & Triceps, Hamstrings, Knees, Psoas, Wrists & Arms |
| Chakras: |
Base, Sacral Centre |
| Therapy: |
Confidence Building, Poor Posture |
| Drishti: |
Tip Of Nose |
| Dosha: |
Kapha, Pitta |
Sit with legs crossed. here we bring the right elbow out in front of us and under the left elbow. Wrap the arms as tightly as you can, and try to bring your palms together. If you can’t bring the palms together, just fake it and call it "Eagle Soars" instead of Eagle Arms. Lean forward and rest your elbows onto a block or bolster.
Stretches ankles, hips, thighs, shoulders, triceps, and chest.
A) Use folded blanket to lift sitting bones off the floor. B) Use a strap. C) Fold forward onto a bolster.
Cow Face Pose
Quick Teaching Tips
Knees
Knees stacked on top of each other.
Ground
Ground through your sitting bones.
Inhale
On an inhale, lengthen your spine.
Walk
Walk your hand up between your shoulder blades, palm facing outwards.
Hook
Hook the fingers together, if they reach.
Shoulder blades
Firm your shoulder blades against your back ribs.
Modifications
Start From All Fours
If you find it difficult to get into this pose, start the pose from all fours and cross your legs bringing your left knee to the inside of your right knee. Lower your hips in between your feet.
Folded Blanket
If your sitting bones are not evenly resting on the floor, sit on a folded blanket, a yoga block or a cushion.
Half Pigeon PoseÂ
Do everything the same except get into Half Pigeon Pose.
StrapÂ
If the fingertips don’t meet do the Cow face pose with a strap. Hold the strap with the top hand, the lower hand can just grab the strap.
Fold Forward
You can intensify the stretch in this pose by folding forward. Keep the weight in your sitting bones, not on your knees. Fold forward while you hold the arm position. If, however, you feel that folding forward reduces your stress, either in the shoulders or in the hips, don’t fold forward. You can do this version of the Cow Face pose in many different basic Yin Yoga postures, such as the Straddle pose.Â
Kneeling
Do Cow face pose kneeling instead of with legs crossed over each other.
Yoga Lesson Planner
Pilates Lesson Planner
