How to do Cow Face Fold (Right)

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Difficulty: Medium

Impact Level: Normal

Target Body Parts: hip flexor, glutes, quadriceps

Instructions

From a seated position, fold your left leg underneath the right leg with the left heel coming to the outside of the right hip. Have the left toes pointed backwards so the top of the foot presses down into the floor. Mirror this shape with the right leg, taking your right heel outside of the left 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 left heel to come underneath the right hip. Instead you want to be able to have both sides of your coccyx (sitbones) grounded down to the earth.

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