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A Yoga Pose to Stretch Your Hips and Shoulders Simultaneously

July 27, 2017 | Aya Wellness

Aya-Healthcare-Wellness-Yoga-Cow-Face-PoseAre you looking for a way to stretch your hips and shoulders simultaneously? Don’t worry, we’ve got you covered.

Cow face pose is a seated yoga posture that stretches the hips, shoulders, ankles, thighs, triceps and chest deeply. It calms the mind and brings balance to the whole body. Due to a lifetime of incorrect postural habits, many people are imbalanced between the left and right sides of the body.

By stretching the top and bottom of both sides of the body simultaneously, you can more easily discover your own imbalances and work to regain equilibrium in mind, body and spirit.

This pose also increases blood supply to the legs and arms, making it a useful pose to counteract long periods of sitting. Always work within your own range of limits and abilities. This pose works best with a strap or towel between the hands!
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Cow Face Post Instructions:

  • From a seated position, bend your knees stacking the right knee on top of the left, with the heels framing both hips. Flex the feet and sit evenly on the sitting bones with an extended spine.
  • Lengthen your left arm high to the sky, bend at the left elbow and place the palm to the back. Ideally, the palm rests between the two shoulder blades. Bend your right elbow and sweep the arm behind your torso and tuck the forearm in the hollow of your lower back, parallel to your waist, with the right elbow against the right side of your torso. Roll the shoulder back and down, then work the forearm up your back until it is parallel to your spine. Ideally, the fingertips of both hands meet and interlace.
  • Here’s where that strap or towel comes in handy! Be mindful that the back isn’t arched, by drawing the front ribs together and guiding the stomach muscles toward the spine.
  • Stay in this pose for approximately one minute. Release the arms, uncross the legs and repeat with the arms and legs reversed for the same length of time. Remember that whichever leg is on top, the arm on the same-side is lower.

Feel free to ask any questions in the comments below and we’ll happily answer. Happy stretching!

This yoga tip is brought to you by Kathryn McCann of Hang Zen Yogis.

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