Gomukhasana (cow face pose)

Cow face!?!  Who knows?  But this is a great hip and shoulder opener.  I find it very grounding.

(It is also called bull seat)


1.  begin seated with the legs straight out in front (dandasana)

2. Bend the right leg and cross the leg over the left thigh, placing the foot on the floor outside the left thigh.

3.  Bend the left knee and draw the left heel into the right hip.

4.  Pull the right heel into the right thigh and stack the right knee on top of the left.

5.  Flex the feet to protect the knees.

OPTION: To help stack the knees after both feet are pulled in towards the hips, rock forward onto your hands and knees and stack the knees.  Then sit back between the heels.

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1.  Lift the right arm up by the ear.  Bend the elbow, like you are patting yourself on the back.  (You can grabe the elbow with the left hand and pull towards the midline to help bring the hand further down the back.)

2. Reach the left hand behind the back and bend the elbow.  Reach for the right fingertips.

OPTION: If you cannot reach the fingertips to one another grab the shirt or use a strap to bring openness and start to walk the hands towards each other.

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Bakasana (Crow Pose)

Bakasana (Crow Pose)
This pose is all about courage! Double points for doing it in public!

How to:

1. place your hands on the mat in front of you and bend your elbows to 90 degrees

2. Snuggle you knees into your armpits and bring your toes together behind you


4. Begin to tip forward bringing the weight into the hands and letting the legs come onto the triceps

5. Play with lifting one toe and then the other (you can place a block under the forehead and bring the forehead down to the block if you are feeling skittish about face planting)

6. Once the feet have lifted begin to straighten the arms (I’m still working on this!)

Play. Have fun. And shake that Cowardly Lion off your back.  Share your crows in the comments!

Take the Challenge #yoga2013




Day 11 of challenge.  Navasana.  Done with a little help from my friends. 

These are my beautiful friends from Inner Spirit Studio participating in @beachyogagirl’s  January #yogachallenge Day 11 on Instagram.

Follow me @jelise22 to see more!

The Challenge is as follows.  Play along even if you don’t have Instagram.

Post your poses here if you’d like to share!

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Happy Saturday!!