Gomukhasana

(Cow Face Pose), arm position only » "Go" means cow and "mukha" is face. Today, we present the arm action in Cow Face Pose.

This pose helps to loosen tight shoulders and relieve upper body and neck tension.

1. Extend your right arm up, then bend the elbow. Place the hand between the shoulder blades, fingers pointing down and the palm facing your back.

2. Bend your left arm behind your back and "walk" the hand up your back, toward the right hand. The left palm should face away from your back. If it is not possible to take the left hand up toward the upper back, rest the back of your hand on the buttocks.

COURTESY MANOA YOGA CENTER
Gomukhasana, or the Cow Face Pose, relieves shoulder and neck tension. Students at Manoa Yoga center demonstrate the various ways to hold this pose.

3. Slide your hands toward each other and clasp your hands or, if you can't clasp your hands, use a belt or rope to make the connection.

4. As you breathe through your nose, open your armpits and expand the chest. Repeat this process on the other side. Perform this on each side twice and practice regularly.

Ray Madigan and Shelley Choy are certified Iyengar Yoga teachers and co-direct the Manoa Yoga Center at Manoa Marketplace. Visit www.manoayoga.com or call 382-3910. Manoa Yoga Center, the authors and the Star-Bulletin take no responsibility for any injury arising from the practice of these yoga postures. Readers should seek a doctor's approval before commencing this yoga practice.