go-moo-KAHS-ah-nah C
The most intricate variation of Cow Face Pose, adding a deep spinal twist to the stacked knees and shoulder bind. It enhances spinal mobility, stimulates abdominal organs, and offers a profound release of tension from the hips, shoulders, and back.
From Gomukhasana A, twist toward the top knee (or opposite).
Maintain the knee stack and shoulder bind.
Keep the spine long and gaze over back shoulder.
Ensure both sitting bones are equally grounded, adjusting hips or using a blanket if needed.
Maintain the integrity of the knee stack; do not force the top knee down.
Inhale to lengthen the spine, then exhale to initiate the twist from the lower abdomen.
Use the arm (if not bound) as leverage against the knee to deepen the twist.
Keep the shoulders relaxed and drawn down the back, even with the bind.