Cow face pose (Rubber Hasana Sanskrit) is a great posture with open shoulders and glut stretching. Ask more of this sitting pose than the knees and hips can reach perfectly, the upper part of the pose is an amazing stretch that you can practice anywhere from a hot shower (warm water helps you arrive at the airport waiting area, especially before long flights).
Rubber Hasana It’s an amazing physical antidote to how much time your spine spends with constant flexion, such as leaning over a computer, looking down at the phone, or sitting behind the wheels.
Whether we recognize it or not, life is a forward bend. Taking this pose and thinking of it as a daily vitamin for the shoulders, you can make mobility and freedom equally in the chest and upper back.
Cow face pose (Rubber Hasana): Step-by-step instructions
- Start with the table top position: Rise all on all fours and put your hands directly below your shoulders and knees.
- Cross your right knee over your left knee, return it to your hips, and distribute your weight evenly across both buttocks bones. The sides of the feet and ankles should be on the floor and equidistant to either side of the pelvis.
- Reach your left arm, rotate your left arm internally, and then your palms face backwards, then bend your left elbow, and carry your back without pulling your left shoulder down the right. Your left finger should be facing your neck, your palm still facing behind you.
- Keep your biceps near your ears, stretch your right arm towards the ceiling and bend your right elbow and reach your back towards your left hand. I’ll fasten it if possible.
- Hold for 1 minute, then gently reverse the pose and switch sides.
Tips for poses for cow faces
- Don’t worry if your hands aren’t together. “Instead, focus on reaching your arms in the opposite direction to activate the upper chest,” says Brent Laffoon, one of Bodi’s Yoga 52 instructors. With time and practice, your hands may eventually get closer to each other.
- Once you’ve entered the pose, try to create and maintain pelvis on both sides of the left and right level. Ideally, the sides of the waist are evenly long and the shoulders are level.
- If the butt bones are uneven on the floor, sit on a blanket or block. You are trying to make an inherently asymmetric pose symmetric.
How to make cow face easier
Classic poses are very challenging in terms of balance and flexibility, but there are several ways to change it so that all your bodies have access to posture.
- What makes this pose so challenging is how flexible you need at the same time both the shoulder girdle and the outer hip. Consider working on the upper and lower body individually before taking a full pose.
- Use the yoga strap as an arm grinder. If your hands don’t touch them slightly, throw the strap over one shoulder. Once your arms move as close as possible without forcing them, grab the straps of each hand and move towards each other.
- Do you have a strap? no problem. “You can still get a good stretch and you can really feel the difference in your active movement and passive range of motion,” Lahoon said.
How to deepen cow face pose
- In classic poses, the hips are not actually on the floor. To make the cow even more challenging in terms of balance, try putting your feet under you and balancing your heels.
