(Cow Face Pose) » Part 1 -- Bottom arm action:
This pose involves helps loosen tight shoulders and relieve tension in the upper body and neck. We'll be breaking down the pose into three parts. Today, we present the bottom-arm action of the pose.
COURTESY MANOA YOGA CENTER
1. Stand evenly with the feet together (this is Tadasana).
2. Bend the right arm behind the back and "walk" the hand up your back, as high as you can. The palm should face away from your back, and the fingers should point up toward the head.
3. Bend your knees and wiggle the hand farther up the back. To help with this, grasp your right elbow with your left hand and gently pull it in and up the back.
4. Open and spread the right hand as you press the back of the hand into the spine. Recheck your stance to be sure you're in correct Tadasana pose.
5. Breathe through the nose, spread the collarbones and open the chest. Roll the shoulders back and down to free the neck. Do not distort the trunk, but work to keep balance in the shoulders, trunk and legs.
6. Repeat with the other arm. With regular practice, your range of movement will increase. Remember not to strain, and keep the muscles of the face relaxed.
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.