November 26, 2014

#28 "Yoga Minute" Cow Face Pose

Cow Face pose, great for the shoulders, back, arms and more. We are only incorporating the upper body, no legs. I'm showing the modification using a strap.

Begin by sitting up straight. Take the end of the strap into the right hand and over your head with the arm straight and strap hanging behind the head and down the back. Bend the arm so the right hand drops behind the neck. Extend the left arm straight out to the side with the palm facing back. Bend the elbow and grab the strap behind the back. Walk the hands closer to each other if you find it comfortable to do so.

Switch sides, release the left hand and take the right arm up. Take the left arm up and grab the end of the strap letting the right arm drop to your side. Bend the left arm and let the hand drop behind the neck or between the shoulder blades. Now extend the right arm out to the side with the palm facing back. Bend the elbow and grab the strap behind the back. Walk the hands closer to each other if you find it comfortable to do so.

Feel one shoulder blade up and one shoulder blade down. Notice the chest open, back stretching, arms stretched and engaged.

Hold 20 - 30 seconds per side. See the last paragraph below in blue on how long to hold poses.

These videos are designed for inactive beginners, seniors and people with most any illness or injury. The majority of these poses are in a chair and most can be done from a wheelchair. I’ll also be posting these videos on my You Tube Channel “Yoga Chuck” and Facebook page “Real Yoga, LLC”. All poses should be a No Pain No Pain practice and avoid having discomfort. 

How long to hold the pose: If pain is above a 5 on a scale of 0-10, then only hold the pose 10-15 seconds, you can repeat this multiple times. If your pain level is 5 or lower you can hold the pose 30 seconds to 1 minute. Listen to your body and make adjustments as needed. Explanation: If you’re pain level is above a 5 then the muscles are actually tightening to protect themselves, so you will no longer be stretching them. This is why you should come in and out of the pose multiple times in order to get a stretch with pain level above a 5.

Happy & Healthy,
Yoga Chuck

 

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