[Pose Of the Week] Relax & Stretch In Reclined Cow Face Pose (Beginner)

Enjoy a calmer mind and a wonderful, controlled hip stretch with Reclined Cow Face Pose!

Reclined Cow Face Pose (Supta Gomukhasana) – also known as Reclined Shoelace Pose – is a reclined variation of Cow Face Pose that provides a great stretch for the hips, while allowing more control over the depth of the pose.

This supine yoga stretch is also helpful for stretching tight muscles in the lower back, pelvis, and legs, and is very useful for those with back pain or sciatica. Mental benefits include helping to calm the mind and reduce anxiety.

You can adjust the depth of the pose by bending or straightening your arms to accommodate your level of flexibility. To deepen the pose, flex your feet and bring your bent elbows closer to the floor.

Those with knee injuries, or pregnancy beyond the first trimester, should avoid this pose.

How to Do Reclined Cow Face Pose:

  • Begin lying on your back.
  • Cross your right knee over left, winging your feet out to the sides slightly.
  • Take hold of the outer edge of your right foot with your left hand and the outer edge of your left foot with your right hand.
  • Keep your knees stacked, and direct your feet with your hands, moving in the direction of getting shins into one long line. Bend your elbows and flex your feet. Breathe here for at least five deep breaths, then repeat on other side.

Watch the video below for a visual demonstration:

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