One Arm Cow Face Pose - Easy

Category

Yoga

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Triceps, Latissimus Dorsi

Secondary muscles

Deltoids

How to do it

1. Sit or stand tall with the spine long.
2. Reach the right arm straight up, then bend the elbow so the hand falls behind the head between the shoulder blades.
3. Reach the left arm down and behind the back, bending the elbow so the back of the hand walks up the spine.
4. Try to clasp the hands; if they do not meet, hold a strap or towel between them.
5. Hold for the prescribed time, then switch sides.

Form tips

• The top elbow points straight up — do not let it drift forward.
• Lift the bottom shoulder blade actively to deepen the stretch.
• Keep the head neutral — do not push it forward against the arm.
• Breathe steadily; relax the jaw and the face.