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Our next pose Gomukasana, which means cow-faced pose, is a great way to open up the backs
of the arms, especially these muscles the triceps, which often get pretty tight. So
you can start, we'll show two variations, because for most of us we'll probably need
a strap. But you can start by stretching one arm up, and taking one arm back behind you.
Then your top arm you bend the elbow and you reach the fingers back, and perhaps you can
clasp the hands behind the back. Here too you want to take the shoulders back so this
part of the shoulder, even this arm that's bent, you want to draw those shoulders back
even as you lift your heart up.
Now for most of us it's going to be hard to reach the hands, so it's easy enough to just
stretch up one arm holding the strap, and then as you bend the elbow you can reach the
other arm to hold the strap. Same thing here, you draw the shoulders back, and then with
your inhalation lengthen the spine, and extend through the arm bones so it's as though you're
lengthening your elbows apart from each other. And with your exhalation you can release.
Turn back to center to enjoy your breath.