Cow Face Pose

Because the arm bind is the more visually distinctive part of this pose, it often gets prioritized over the hip position, which is actually the more physically demanding half for most bodies. Stacking the knees well, even without the full arm bind, is a complete and valuable version of this pose.

To stretch the outer hips through stacked knees while independently opening the shoulders through an overhead and behind-the-back arm bind.

1. 1Sit with the legs extended, then bend both knees, stacking one directly on top of the other, feet wide of the hips on either side.
2. 2Sit evenly on both sitting bones, adjusting the stack until the hips feel level.
3. 3Reach one arm up and bend the elbow, hand reaching down the back between the shoulder blades.
4. 4Reach the other arm out to the side, bend the elbow, and reach up the back to meet the first hand, using a strap if the hands don't reach each other.
5. 5Lift the raised elbow slightly, keeping the shoulder away from the ear.
6. 6Hold, breathing into the outer hip, then release and repeat on the second side.

Instead of searching for the “correct” position, notice:

• •Knees stacked as evenly as the hips allow, sitting bones grounded and level.
• •Spine upright, not collapsing forward under the strain of the hip stretch.
• •Top elbow lifted without hunching the shoulder toward the ear.
• •Both shoulders relatively level, even with one arm reaching up and one reaching behind.

Breathe directly into whichever half of the pose is more demanding today, whether that's the hip stretch or the shoulder bind. They often ask for attention at different points in the hold.

Watch whether a student is straining to force the hands together behind the back at the cost of the shoulder staying level and relaxed. A strap that allows a relaxed shoulder is doing more for the pose than gripping hands with a hiked, tense shoulder.

Reflect after practising:

• •The hips and shoulders in this pose are two separate stretches. If one is available and the other isn't, that's completely normal, not a sign something's wrong.
• •A strap between the hands is a genuinely complete way to practice the bind, not a placeholder for something better.

Rather than mistakes, you may notice:

• •Practice the hip position and the arm bind on separate occasions if combining them feels like too much at once, building comfort with each independently first.

• •A strap held between the hands instead of a full bind.
• •Sitting on a block or bolster if the stacked-knee position is uncomfortable or unstable.
• •Legs in a simpler cross instead of fully stacked, keeping the focus on the arm bind alone.

• ✓Release the arm bind first, then unstack the legs slowly before repeating the full pose on the second side.