Cow Face Pose

step by step

1 Sit down in Dandasana. Slip your left leg over the right knee and bring your left foot back towards the right hip. Both knees should be aligned. Move the outside of the foot that is on the ground near the hip.
2 With the help of your left hand, lift the flesh of your left buttock and bend your right leg under the left one. Bring your heel back so that it touches the left buttock. Try to keep both knees one on top of the other. You should be sitting on your sit bones.
3 The back is straight and the chin is slightly pulled in towards the thorax. Bend the left arm and bring it to the lower back. Lift your right arm and bend it towards the right shoulder. By simultaneously extending both arms, try to grab the left hand’s fingers with the fingers of the right hand. If it’s not possible, you can use a strap. The back of the right hand should be in contact with the spine.
4 The spine is stretched and the neck is long. Gaze out in front of you. Hold the pose for as long as you want for up to 2 minutes, then repeat the steps on the other side, reversing the legs AND arms.


  • Leads to relaxation.
  • Relieves backaches and sciatica.
  • Stretches the ankles, hips and thighs.

contraindictions and warnings

  • Serious neck or shoulder problems.

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