OMG OMG, two weeks in a row you guys – look at me go!! Real talk, I am super excited to share these two ways to transition between sides in gomukhasana or ‘cows face pose.’ One is definitely easier than the other but they’re both playful & fun & worth peppering into your practice.
Here we go…the first transition is very easy…we begin in a wide leg forward fold and proceed to transfer using fingertips and the balls of your feet around to face the other side of the room.
After settling into the first side you obviously have to move onto the next and here’s how…1) come back onto your fingertips and use the pinky edges of your feet to roll onto the balls of your feet. 2) walk your fingertips back in the direction you came and keep spinning in a circle until the knees begin to bend 3) sit into your second side.
Or…
Try a headstand transition!!! Here is the easiest way to try it out…1) plant your heads shoulder width apart 2) draw your navel into your spin & hug your arm bones into your shoulder sockets 3) LIFT OFF – pick your feet up off the floor and stack your hips over your shoulders 4) unravel your legs & rewrap with the opposite leg on top 5) control your core and carefully lower back down to switch sides.
Both transitions are fun but you’ll want to make sure you have a comfortable headstand practice before you try the second transition!
’til next time, keep smiling! 🙂
FULL DISCLOSURE: I didn’t really measure things when I made this up so the recipe is all approximate measurements…but honestly, isn’t that the best way to cook?!?!
First is the split hop from down dog into crescent lunge (or any other standing pose). It’s important to make sure you’ve warmed the hamstrings up a bit – any split or handstand requires open hammies! Step 1: extend left leg up – keep left pinky toe angled to the floor so hips remain square. Step 2: look between your hands, shift your body weight forward, and wrap the outer arms in towards center. Step 3: draw the belly button in & up, spread the inner thighs apart, and hop the right foot up between your hands (or close to it bc as you can see I didn’t quite make it there). Step 4: set the foundation for your standing posture and inhale to rise.
Next, we look at the handstand hop/switch back to chaturanga. This second transition does require a little more time to get right but it’s fun to play around with. Step 1: plant your hands shoulder width apart and extend your left leg up. Step 2: tuck the right outer hip back, wrap the outer arms in (sound familiar?!?!), and bring your body weight into your hands. Step 3: lift your hips, rise onto your right toes and kick up to handstand. Step 4: leave your right leg extended up, slowly bring left leg towards mat, bend elbows into the sides of your ribs and draw the chest forward. Step 5: keep the core and shoulder girdle tight to land with control in chaturanga. FULL DISCLOSURE – step 4 & 5 will not happen right away…most of us will take step 3 & then head back to vinyasa and that’s okay because this is just yoga!
Livingleen 