Cow’s Face


Root evenly through the sitting bones. Keep hips squared to short edge of mat. Start in Ardha Matsyendrasana, half lord of the fishes, without the twist. Next, hug top heel to hip, and vertically stack the knees. Begin upright. Focus on rooting hip of top leg down to mat.

To add the arms reach one arm up, bend elbow to point up. Reach second arm out bend elbow to point down. Reach for a strap or opposite hand. Inhale, lengthen through the crown. Exhale, hug elbows to midline, press head back and soften low ribs in.