Activity
Gomukhasana (Cow Face Pose - Seated Variation)
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 2
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 3
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 4
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 5
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 6
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 7
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 9
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 10
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 11
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 12
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: KG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Pre Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: LKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: UKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Gomukhasana (Cow Face Pose - Seated Variation)
Learning Outcomes
Students will deeply stretch the hips, ankles, and outer thighs.
Students will improve shoulder flexibility and open the chest.
Students will learn to coordinate upper and lower body stretches.
Description Of Activity
Starting Position: Begin in Dandasana (Staff Pose).
Bend Right Knee: Bend your right knee and bring your right foot to the outside of your left hip.
Bend Left Knee: Now, bend your left knee and stack your left knee directly on top of your right knee. Your left foot should be to the outside of your right hip. Both knees should ideally be stacked one over the other. If this is difficult, you can sit on a folded blanket to elevate your hips.
Foot Placement: Ensure both feet are equally distant from your hips.
Spinal Alignment: Sit tall, lengthening your spine.
Arm Position (Right Arm Up): Inhale and reach your right arm straight up towards the ceiling.
Bend Right Elbow: Bend your right elbow, bringing your right hand down to touch your upper back.
Left Arm Down: Reach your left arm out to the side, then rotate it internally and bring it behind your back, reaching upwards to clasp your right fingers. If you can't clasp, use a strap or towel between your hands.
Shoulder Alignment: Keep both shoulders relaxed and away from your ears. Try to keep your right elbow pointing upwards and your left elbow pointing downwards.
Gaze and Breath: Gaze straight ahead. Breathe deeply, focusing on the stretch in your hips and shoulders.
Hold: Hold the pose for 30 seconds to 1 minute.
Release: Gently release your arms, then carefully uncross your legs and return to Dandasana.
Repeat: Repeat the entire sequence on the other side, with the left knee on top and the left arm reaching up.
Equipment/Material Required