How to do Cow Face Fold (Left)

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Difficulty: Medium

Impact Level: Normal

Target Body Parts: hip flexor, glutes, quadriceps

Instructions

From a seated position, fold your right leg underneath the left leg with the right heel coming to the outside of the left hip. Have the right toes pointed backwards so the top of the foot presses down into the floor. Mirror this shape with the left leg, taking your left heel outside of the right hip with toes pointed backwards. Draw in your belly button to your spine, lift to the ceiling with the crown of your head and press down with your coccyx (tailbone). Stay there for 5 breaths and then come out.

A common mistake is to allow the right heel to come underneath the left hip. Instead, you want to be able to have both sides of your coccyx (sitbones) grounded down to the earth.

How to make Cow Face Fold (Left) easier

Have the right leg extended forward instead to lessen the intensity.

How to make Cow Face Fold (Left) more challenging

Once in the pose bow forward aiming to take your chest up and over the knees.

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