Gomukhasana (cow face pose)

This pose stretches the shoulders and expands chest. It encourages a straight spine.

The full cow face pose is done seated however the photo shows the upper body version only. I prefer to do the stretch this way as it is easier to focus on the upper body only and keep the spine straight.

Reach upwards with your right arm and bend it at the elbow, reaching down palm facing the spine towards the middle of your back. Try to point the right elbow directly upwards.

Now reach up the spine with the left hand pointing the bent left elbow down. Try to clasp your hands. Use a yoga strap, belt or scarf if your hands do not touch.

Most people will feel this strongly in the left shoulder around the rotator cuff area. The right arm also gets a nice stretch in the tricep area as well as lateral muscles.

Remember to change sides. It is very common to be able to touch one side and not on the other side. Yoga aims to balance out the body. Breathing deeply and evenly into the stretch will ensure the muscles relax too. Hold for about one minute each side. The reason it is called cow face is because a cow has a very passive face. Try this when doing the pose as we tend to grimace during this stretch! Tight shoulders are often caused by stress and overuse of computers and phones. Done regularly this stretch can release tension and you may even be able to scrub your own back ;). Namaste