Om Yoga Magazine — February 2018

Cow Face with Side Bend

(Gomukasana Variation)

Benefits

Decompresses the lower back, stretches the side of the body and

kidneys. Mitigates adrenal fatigue. Develops awareness of pelvic

positioning and improves posture for seated meditation.

Common Mistakes

Knees not together, hips off-centre and toppling to one side instead

of both hips down, no internal rotation in top arm shoulder, sinking

into bottom arm shoulder.

Tips

n Bring your right leg over your left until you feel a good fit between

the front of your left knee and the back of your right knee. The

bolt of your knees together facilitates a good fold at the hips.

It’s important that your knees are together and that your hips

remain square.

n Most people need to elevate their hips on a couple of blankets

MAN ON THE MAT: WITH BENJAMIN SEARS

FM

to make this possible. Lift your butt and stick it out. Protract and

elevate the shoulder of the arm that’s in the air, which means

roll your triceps towards your face and reach from your low back

through fingers. This action might make your chest collapse

towards the floor. Instead, inhale, lengthen your belly and

telescope your ribs.

Awareness

Meditate alternately on the following front and back pelvic triangles.

Back triangle: Sitting bones and coccyx move forwards

Front triangle: Hip bones and public bone move backwards.

In the centre between the two is your perineum, your third foot, the

foot of meditation.

Benjamin Sears (benjaminsears.yoga) is the founder of LUXYOGA
Photo: Fernando De Haro Retreats in the south of France (luxyoga.com)