Cow Face Pose Going Forward – Adho Mukha Gomukhasana

Benefits: We are really using this variation of Cow Face Pose as a meditative practise. The points that are given about connecting to your breath and watching the thoughts and emotions arise can be used in any pose or by themselves, sitting in any comfortable crossed legged position.

Step by Step Instructions:

Begin by sitting in Dandasana.

Bend your left leg and bring your left foot beside your right buttocks.
Place your right knee on top of your left knee and your right foot
beside your left buttocks. Move your buttocks flesh out of the way
so that you can feel your ischium bones clearly.

Placeboth hands onto your knees with your left hand on top of your right knee and  

your right hand on top of your left hand. Bring your awareness to your breath.

 Inhale and exhale forward; bringing your upper body toward or lying on your thighs.

Place your hands mindfully on the mat with your fingers spread.

 Connect to your breath inhaling for four…. and exhaling for four….

Feel your breath beginning at your sacrum, rising up the back of your
spine, elongating each vertebra and moving out through the top of
your head.

Exhale and feel your breath softening down your
front body, combing your front ribs in as you go.

As your hips open, allow yourself to extend further forward.

Settle in the pose again and become aware of the tendencies of your mind;
notice any thoughts that are arising and any emotions you are attaching to them.

It is a useful practice to name the emotion or thought arising, and then let it go,

bringing your awareness back to your breath.

Inhale, walk your hands back in and slowly come back to sitting upright.

Unfold your legs and come to sitting in dandasana.

 Bend your right leg and bring your right foot beside your left buttocks.

Place your left knee on top of your right knee and your left foot
beside your right buttocks.

 Place your left hand on top of your left knee and your right hand on top of your left

hand.

Connect to your breath here.

Exhale and extend forward over your left thigh.

Place your hands mindfully onto the mat with your fingers spread.

 Settle here into stillness.

Again observe your mind; the thoughts that are arising, any emotions coming up

and then let them go, returning your awareness to your breath.

As the hips open, extend further forward.

Inhaling for four…. and exhaling for four….

Inhale, walk your hands back in and slowly come back to sitting upright.

Unfold your legs and come back to sitting in dandasana.

Therapeutic Focus

Contraindications: Avoid this movement if you have serious knee problems

Everything Else

  • Level: 6
  • Props required: Not Required
  • Movement Type: Seated
  • Sub Movement Type-A: Forward Bend
  • Sub Movement Type-B: Meditative
  • Main Anatomical Focus: Hips
  • Secondary Anatomical Focus: Mind
  • Physiological Focus: Digestive System, Excretory System, Nervous System

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