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.
Time your hold
Three soft ticks and a bell when you're done, so you can close your eyes and stop
watching the clock.
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 60–80% 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 practice 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.
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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.
The hands meeting is soft-tissue tension you can slowly explore; a bony end-feel in the shoulder is a hard stop, so don't force past it. Where you stop is your edge — hold a strap and let it be enough.
It's completely normal for one side to reach much further than the other. Bodies aren't symmetrical, so work to sensation on each side rather than matching them.
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.
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.
Why can I reach further on one side than the other?
That's completely normal. We're not symmetrical, so most people find the arm bind is easy on one side and barely meets on the other. Go to your edge on each side and be content there — matching the two sides isn't the goal, and forcing the harder side is how shoulders get hurt.
What's the difference between Cow-Face arms and Eagle arms?
Both open the shoulders, but in opposite ways. Cow-Face binds one arm up-and-over and the other up-behind the back, working external rotation on top and internal rotation below. Eagle wraps the arms in front of you, spreading the upper back and the space between the shoulder blades. They make a nice pair on the same seat.
Cow-Face is one shape among many. When you'd like to put a whole sequence together into one long, slow practice, pop your email in and I'll send you my free two-hour Yin, restorative and Yoga Nidra retreat. Yours to keep.
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