Cow Face

Sit in Staff Pose. Bend right knee, place right foot flat near left hip. Bend left knee and stack it directly on top of right knee, bringing left foot near right hip. Knees should aim to stack in center line (adjust as needed).

Sit evenly on both sit bones (use blanket if needed).

Arms: Inhale, reach right arm up, bend elbow, place palm on upper back. Exhale, reach left arm down and behind back, bend elbow, reach up to clasp right hand fingers (or use strap).

Keep spine tall, head neutral. Breathe into hip/shoulder stretch.

Hold. Exit: Release arms carefully, uncross legs. Repeat other side (left knee on top, left arm up/right arm down).

Sit on folded blanket if hips tight or sit bones uneven.

If knees don't stack comfortably, sit cross-legged (Easy Pose) and perform only the arm variation.

Use a yoga strap held between hands if they don't clasp behind back.

Extend the bottom leg straight if stacking knees is too intense for hips/knees.