Six Accessible Hip Openers - Day 6, Cow Facing Pose Variations

Well that is some bendy BS, isn’t it? 😄

Cow facing pose is one of those poses that make people think they can’t do yoga because they “aren’t bendy enough.” If this pose was the criteria you needed to meet to start a yoga practice, most of us would not make the cut, including me. Regardless, there are other ways to practice this pose to get the hip opening benefits, or alternate options that help build the flexibility to go into the full pose.


In cow facing pose, the hips are in adduction (legs moving towards midline) and in external rotation (toes pointing outward from the body). You can do the same movements sitting in a chair crossing one leg over the other, and also sitting on the floor but extending the bottom leg straight. Either way, you can experience the adduction and external rotation without being in the full pose.


This pose also features an intense shoulder and chest stretch, but since this is a hip series, we’re going to save that for later. I do show a few options for the arms just for fun.

​Chair: Sit on a chair with a straight spine. Cross the right knee over the left and contract the inner thighs. Pick up the right ankle and gently bring it toward the left hip. Rest in the stretch, then switch sides.