Seated
Cow Face Pose Eagle Arms
Gomukhasana Garudasana
Variation of Cow Face Pose (Gomukhasana) with Eagle Arms (Garudasana). The arms are interlocked and palms clasped together while seated in Cow Face Pose. Stretches the upper back and shoulders, improves posture and strengthens the spine. Also helps to open the hips while stretching the ankles and thighs.
- ·Stretches upper back and shoulders
- ·Opens hips deeply
- ·Improves posture
- ·Strengthens the spine
- ·Stretches ankles and thighs
Instructions
- 1Begin in Cow Face Pose (Gomukhasana) with the legs stacked and the pelvis level.
- 2Extend both arms straight out to the sides at shoulder height, then bring the right arm under the left.
- 3Bend both elbows and wrap the forearms around each other, pressing the backs of the hands together or, if possible, the palms.
- 4Lift the elbows to shoulder height and draw them slightly away from your face to open the upper back.
- 5Keep the spine tall and the sit bones grounded as you breathe into the space between the shoulder blades.
- 6Hold for 5 to 8 breaths, then release the arms, switch the cross of the legs, and repeat with the left arm under the right.
Contraindications & precautions
- ⚠Shoulder impingement or rotator cuff injury — avoid the arm wrap; rest the hands on the knees and focus only on the leg position.
- ⚠Recent elbow injury or hypermobile elbows — do not force the wrap; hook the fingers loosely or hold a strap between the hands instead.
- ⚠Cervical spine tension or neck injury — keep the gaze forward and avoid dropping the chin, as the arm position can increase neck strain.
