-
HW: Special Cases – Gomukhasana + Variations For Tight Hips
Revolved Cow Face Pose or Gomukhasana. Also called “Shoelace Pose” in Yin Yoga.
This pose is dreaded by many with tight hips, but be easy on yourself! Start wherever you are and be patient.
🐮 Stack the knees, one on top of the other, with right foot next to your left hip and left foot next to your right.
🐮 The closer the heels are to your hips, the less intense. Stay here, with torso lengthened and tall, perhaps placing the hands behind you for support.
🐮After several minutes, about five, notice the hips open up and begin to hinge forward. You may even try to pull the heels away from the hips, a little at a time, only so far as to reach the edge of the stretch and push yourself a little bit more. We have to push ourselves just a little passed the comfort zone or we won’t grow!
🐮 Use a pillow to rest your head and forearms on to help relax. Stack the pillows as high as you need to! You can also place a blanket beneath the sitz bones to elevate the hips and reduce stress on the knees.
Most importantly remember that wherever you are is fine. Keep breathing and send loving compassion and acceptance to the area of your body that is tense, especially the hips and lower back, where we hold so many trapped emotions and trauma.
Having someone massage the lower back can also help release you further into the pose. You may also want to try a little “tenderizing” the hips (hammer the hips with your fist to help loosen up the muscle).
Have a beautiful, blessed day! Namaste!
-
6 Replies
-
💕🙌🏽
-
thanks!
-
-
Love this, Hope! ❤️
-
Thank you, Betsy!
-
-
Great job angel! Love how fluent & encouraging your descriptions are 🙂
-
Thank you!
-
Log in to reply.