Cow Face Pose

Instructions

1. 1Sit on the floor with your legs extended, then bend your right knee and slide your right foot under your left knee to the outside of your left hip.
2. 2Bend your left knee and stack it directly on top of the right knee, drawing the left foot to the outside of the right hip.
3. 3If your hips are uneven, sit on a folded blanket to level the pelvis and reduce strain on the lower back.
4. 4Sit tall, pressing both sit bones evenly into the floor, and lengthen through the crown of your head.
5. 5Rest your hands on your feet or on the top knee and breathe steadily for 5 to 10 breaths.
6. 6Release gently, extend both legs, and repeat on the other side.

Contraindications & precautions

• ⚠Knee injury or meniscus damage — avoid stacking the knees; modify by sitting cross-legged and focusing only on the arm variation.
• ⚠Tight hips that prevent knee stacking — sit on a block or thick blanket to reduce compression in the hip joints.
• ⚠Sacroiliac joint dysfunction — this pose creates significant rotational torque on the pelvis; proceed with caution and stop if pain arises.