Cow Face

TRADITIONAL ALIGNMENT

Foot to Hip : Hips adducted (crossing each other), externally rotated and flexed. knees flexed.
Pelvis : Neutral
Spine : Neutral, some extension due to arm overhead.
Shoulder to Hand : Top arm; shoulder externally rotated, adducted and flexed. elbow flexed, forearm pronates. Bottom arm; shoulder internally rotates, extends and adducts. elbow flexed. forearm supinates.

INTEGRATION

Cow face is great for stretching the outer thighs, glutes and hamstrings as well as the arms, shoulders and chest.

EXPLORATION

Foot to Hip : increase/decrease angle at knee
Spine : Cat Cow. side bend, fold, twist.
Shoulder to Hand : change arm position, eagle arms.

MODIFICATION

- Sit on a block
- Raise top knee
- use strap in hand

ADVANCEMENT

Move into side crow

RELATED POSES