Yin Yoga · Intermediate

Cow-Face

Hold

2–4 minutes per side

Time your hold

How to do it

Stack one knee directly over the other, feet resting to either side of the hips, and settle onto a cushion so the hips feel level.
Reach your top-side arm up, bend the elbow and let the hand walk down your back; bring the other arm behind and down, and reach the hands toward each other.
If the hands do not meet, hold a strap between them — never force the clasp. Let the shape find its own reach over time.
Find your edge — about 80% of your capacity, a real stretch but never forcing. Soften and let the shape do the work.
For the legs alone, keep them stacked; for a gentler seat, cross the shins simply and focus on the arms.

Why practise it

Opens the shoulders deeply through the arm bind, reaching parts of the shoulder we seldom stretch.
With the legs stacked knee over knee, it releases the outer hips and the sides of the thighs.
Draws the chest open and eases the upper back, countering hours of hunching forward.
A rich two-in-one shape that meets tension in both the shoulders and the hips at once.

Coming in & out

Into the pose

From a cross-legged seat, stack one knee over the other, then take up the arm bind.
From Easy Pose, stay seated and begin with the arms behind the back.

Out of the pose

Come out slowly. Release the arms gently down and unstack the legs, then repeat on the second side.
Give each shoulder a slow circle once the arms are free.

Take care

Ease off if the shoulder pinches — take the hands wider on a strap and never force the arm bind.
Stacking the knees can be strong on the knees and hips; if there is any knee strain, keep the shins simply crossed instead.
Recent shoulder injuries need care — work only the lower arm, or skip the bind altogether.

At a glance

Hold: 2–4 minutes per side
Level: Intermediate
Target areas: shouldersouter hipschestupper back
Meridians: heartlungsmall intestinelarge intestinegall bladder
Props: strapcushionblanket
Counterpose: Roll the shoulders and reach both arms forward to release the shoulder bind. · A gentle twist or Eagle arms to balance the opening across the upper back.

Common questions

How long do you hold Cow-Face in Yin Yoga?

Most people hold Cow-Face for 2–4 minutes per side. The long, still hold is what makes it Yin — settle in, soften, and let the shape do the work. Come out a little sooner if you ever need to.

Is Cow-Face suitable for beginners?

Cow-Face suits you best once you have a little Yin experience. It's still accessible if you ease in slowly, use props where you need them and respect the cautions on this page — never force the shape.

What does Cow-Face stretch?

Cow-Face mainly works the shoulders, outer hips, chest and upper back. Opens the shoulders deeply through the arm bind, reaching parts of the shoulder we seldom stretch.

Do you need props for Cow-Face?

You don't have to, but a strap, cushion or blanket can make Cow-Face more comfortable and help you relax into the hold. Props in Yin aren't a shortcut — they let you stay longer and soften more deeply.

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Classes featuring this pose

70-Minute Heart-Opening Yin 70 min · A 70-minute Yin class to open the chest, shoulders and upper back — gentle backbends and shoulder stretches held long and slow to release tension. All levels. Bedtime Yin for Hips & Shoulders 30 min · A calming 30-minute evening Yin practice for hips and shoulders — slow holds like Dragon and Cow-Face arms to release the day's tension and ease you toward sleep. Day 3 of the Bedtime Challenge. 60-Min Full-Body Yin 60 min · A 60-minute full-body Yin class — breath work, meditation and long, slow holds through the feet, hips, thighs, shoulders and spine to create peaceful moments. All levels.