Mobility · Yoga
Cow Face Pose
Cow Face Pose is a seated stretch with stacked knees that targets the outer hips and glutes. An optional behind-the-back arm reach adds a shoulder and upper-arm stretch.
- Intermediate
- Low injury risk
- No rest timer
How to do it
- Sit with your legs extended in front of you.
- Bend your left knee to bring your left heel beside your right hip.
- Cross your right leg over your left, placing your right knee above your left knee with your right heel beside your left hip.
- For the optional arm stretch, reach your left hand down your upper back with your elbow pointing upward.
- Reach your right hand up your back toward your left hand.
- Hold the seated position with your torso upright.
- Release your arms to your sides.
- Uncross your legs to return to sitting with them extended.
Form cues
- Breathe slowly into your ribs.
- Keep your neck relaxed.
Common mistakes
- Leaning onto one hipSit on a folded blanket high enough to support both sitting bones evenly.
- Forcing the knees to touchAllow space between your knees rather than pressing the top knee downward.
- Arching to reach the handsKeep your lower ribs over your pelvis rather than lifting your chest to deepen the arm stretch.
Safety
Forcing the crossed-leg position can strain your knees when hip mobility is limited. Pushing the arm reach beyond your available range can irritate your shoulders.
- Do not pull on your feet to lever your legs into position.
- Use a strap between your hands if they do not meet comfortably.
- Come out of the pose if you feel sharp pain, joint pinching, numbness, or tingling.
If you have ongoing knee, hip, or shoulder symptoms, choose an easier seated position or skip the arm reach and ask a physiotherapist about suitable modifications.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Blanket (optional)
- Yoga Mat
- Yoga Strap (optional)
Sets and reps
- Sets
- 1–2
- Target
- 20–40 seconds per side
- Rest
- No rest timer
Repeat with the opposite leg on top and the opposite arm overhead.