How We're Stretcing

Most of us spend a lot of time leaning forward at our desks, in our cars, and in front of the computer, which tends to constrict our breath, leaving us feeling tired and depleted. Gomukhasana or cow pose provides a powerful counteraction to this perpetual forward-slump. It's a deeply soothing asana that you can use several times a day to open the shoulders and chest, improve lung capacity, and nurture the flow of prana throughout your entire body.

1. Sit with your legs in front of you and then bring the right knee on top of the left. With legs crossed, bring your heels toward your body. Make sure your back is straight, with extended spine and relaxed shoulders. Sit evenly on your sitting bones.
2. Pointing your right elbow toward the sky, inhale and stretch your right arm out to the right, parallel to the floor. With a full exhalation, reach your right hand over the top of your right shoulder. Your palm should be behind you and facing your back.
3. With your left elbow pointing toward the ground, inhale and wrap your left arm behind your back, palm facing out. As you exhale, bring your hands toward each other, clasping them if you can. Remain in this position for five full breaths, letting the shoulders open and soften.
4. Reverse your legs and arms and repeat.

If your shoulders feel tight, don't force this pose. If your hands don't touch with relative ease, use a strap or towel to get the same stretch. Over time, you will develop the flexibility to do Gomukhasana without props.