Cow-Face pose or Gomukhasana (pronounciation go-muKHA-suh-nuh)
Note: Do this for 5-10 breaths and also do it on the other side of your arm.
Benefits:
- Deeply stretches hips, ankles, thighs, shoulders, armpit, chest, deltoid and triceps.
- Relieves chronic knee pain.
- Strengthens the hip joint, spine and abdominal muscles.
Contraindications:
- If you have sciatica, then crossing the knee may not good as there will be pressure at the sciatic nerve.
- Do not practice if you have serious knee, neck or shoulder problems.
- Go very slow if injured at the knee or hips.
Modifications:
If your shoulders are tight, use a strap or belt to connect your hands behind your back.
Disclaimer: You are responsible for exercising within your limits and seeking attention and advice as appropriate. Never force or strain.