Cow Face

I love Cow Face pose.. It does stretch the shoulders and the hips at the same time.. But beginners struggle to get into it.. 6 tips then, as well as variations!

Benefits first: 
Brings awareness to patterns of breath and facilitates subtle movement in 
your shoulders, arms, hips, and legs; encourages toning and awareness from the palate to the pelvic floor; fosters internal reflection.

Instructions: 

1. From a kneeling position, cross your right leg over your left just above your left knee. Place the top of your right foot on the floor alongside your left ankle. Exhale and sit back onto your heels, keeping thighs and feet together. Bring your focus to the low belly and pelvic floor, observing the movement of the breath.
2. Gaze gently at your knees as you place your right hand on your right knee, and your left hand on top of 
the right. Bring the chin toward the sternum; inhale to sit tall and straight.
3. Release your jaw, tongue, and 
palate and breathe smoothly, allowing your heart to float, collarbones 
to broaden, and coccyx (tailbone) 
to drop as your low back ribs spread on the wave of the breath. Hold this 
form for at least 10 rounds of breath.
4. Inhaling, lift your head and gradually tilt it back to extend the lower neck. Rotate your left shoulder 
forward as you reach that hand up your back with the palm facing out. On an inhale, reach up with your right arm. Bend your right elbow, drop your right arm down your back, and clasp your hands together behind your back.
5. Now, roll the top of the left shoulder back. Point your right elbow at the ceiling and your left elbow toward the floor, and gently pull 
your arms in opposite directions. Drop your sitting bones toward the floor and softly squeeze your legs together to create the sense that your upper body is floating above the foundation of your legs. Breathe smoothly, softening the tongue and jaw while listening to the sound of the breath. Hold the posture for at least 5 breaths.
6. Release the pose on an inhale. Switch the cross of your legs and repeat on the other side.

Variations:

1. If you shoulders are tight, use a strap!

2. If you experience knee pain

Try placing a block beneath your 
sitting bones. The block should 
be high enough to eliminate any discomfort in your knees. Keep lower legs and feet separated and angled out to the sides. Connect to the sense of support and strength your legs and pelvis provide to your core. Focus on sensations in your pelvic floor and belly so that you’re inspired to breathe deeply, tapping into the uplifting quality of inhaling and the grounding effect of exhaling.

3. If your ankles are uncomfortable

Try placing a blanket 
beneath your lower legs. Arrange the blanket with the fold just at your ankles, so that your feet hang off the blanket and rest comfortably on the floor. For this variation, be sure your lower legs are either touching (as in the full form) or, if sitting on a block, slightly wider than the block.

Source: http://www.yogajournal.com/slideshow/modify-cow-face-pose/#2

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