1. Start with your legs out in front of you and your back straight.
2. Bend your right leg at the knee and place the right heel next to the left buttock. Then bend the left leg at the knee and place the left knee next to the right buttock. Make sure your knees are aligned. Your buttocks should be on the floor. Make sure you’re not leaning over to any one side and continue to keep your back straight.
3. Bend your left hand and reach over your head and behind to your shoulder blades. Reach back with your right hand and clasp both hands together.
4. Keep your back straight. Awareness on the stretch on your shoulders and the expansion of your chest. Breath.
This asana is called the Cow Face Pose because in the final step your body resembles the face of a cow (visualize your legs being the lips of a cow).
This asana is great for :
*flexibility of your hips and your shoulders
*strenghthening your wrists and your fingers
*opening your chest and therefore promoting better breathing
*stretching your back therefore helping with issues of the curvature of the back
If you’ve ever had an injury to your wrists, hands, arms and legs, then avoid this asana. That said, I believe every body is different and you should be aware of how your body feels and make your own judgement about whether you can practice this asana.