June 21st is International Yoga Day and this year we’re celebrating with a class gearing up for Gomukhasana (cow face pose). This class will follow the traditional YogaRenew method of building towards a peak pose, with all the components of the class being focused on movements that emphasize key actions needed for Gomukhasana.
Gomukhasana is a pose that requires internal rotation of the legs, flexibility in the hips and opening of the shoulders. The pose is said to resemble a cow’s face, which is why it’s named that.
Whether you’re new to yoga or looking to deepen your practice, mastering a consistent flow of foundational yoga poses can dramatically improve your strength, flexibility, and mental clarity. In this guide, weâll walk you through 12 powerful yoga poses that you can practice at home or in the studio. These postures open the shoulders, hips, spine, and legsâcreating space and balance throughout the body.
Let’s try it!
Puttering
1. T-Stretch on Belly (Rolling Over Each Shoulder)
Benefits: Opens the chest, shoulders, and biceps while releasing tension in the upper back.
How-to:
- Lie on your stomach with arms extended out to the sides in a âTâ shape, palms facing down.
- Slowly roll onto your right side by pressing into your left palm and lifting your left leg behind you.
- Stay here for 5â10 deep breaths.
- Gently return to center and repeat on the left side.
2. Low Lunge with Arms Reaching Back
Benefits: Stretches hip flexors and opens the heart space.
How-to:
- Interlace your fingers behind your back and gently lift your arms away from your back as you open your chest.
- Lift your gaze slightly.
3. Standing Forward Fold with Clasped Hands
Benefits: Lengthens the hamstrings and shoulders while calming the mind.
How-to:
- From standing, interlace your hands behind your back.
- Inhale to lengthen your spine, and exhale to fold forward, letting your arms float overhead.
- Keep a soft bend in the knees if needed.
4. Wide-Leg Forward Fold with Clasped Hands
Benefits: Deepens hamstring flexibility and shoulder mobility.
How-to:
- Stand with feet wide apart, toes slightly turned in.
- Interlace your hands behind your back and fold forward at the hips.
- Allow your head to hang and arms to stretch toward the floor.
Standing Round
1. Warrior II (Virabhadrasana II)
Benefits: Strengthens legs, opens hips, and improves stamina.
How-to:
- From downward facing dog, lift one leg up high & step it through
- Keep that front knee bent as you spin your back foot down to plant it.
- Extend your arms out to the sides in both directions and gaze over your front arm.
2. Triangle Pose (Trikonasana)
Benefits: Enhances spinal mobility and strengthens legs.
How-to:
- From Warrior II, straighten your front leg.
- Reach forward with your front hand and tilt your torso, placing your hand on your shin, block, or floor.
- Extend your top arm to the sky and look up.
3. Extended Side Angle (Utthita Parsvakonasana)
Benefits: Stretches the side body and strengthens the legs.
How-to:
- Bend your front knee again from Triangle Pose.
- Place your forearm on your thigh or your hand on the ground inside the front foot.
- Extend the opposite arm over your ear, forming a diagonal line.
4. Chair Pose (Utkatasana)
Benefits: Builds lower body strength and energizes the whole body.
How-to:
- From standing, bend your knees and sink your hips back as if sitting in a chair.
- Raise your arms overhead, keeping your chest lifted.
- Hold for 3 full breaths, sitting deeper.
5. Figure 4 Stretch
Benefits: Opens the hips and relieves lower back tension.
How-to:
- From standing, cross your right ankle over your left thigh.
- Bend the left leg and sit back as in a single-leg chair pose.
6. Seated Spinal Twist (Ardha Matsyendrasana)
Benefits: Increases spinal flexibility and aids digestion.
How-to:
- Sit with legs extended, bend your right knee, and cross it over the left leg.
- Place your right hand behind you and your left elbow outside the right knee.
- Inhale to lengthen the spine, exhale to twist.
Peak Pose: Gomukhasana (Cow Face Pose)
Cow Face Pose (Gomukhasana)
Benefits: Deeply stretches the shoulders, triceps, hips, and glutes.
How-to:
- Sit with knees stacked, right over left.
- Reach your right arm overhead and your left arm behind your back to clasp hands.
- If you canât reach, use a strap.
- Stay for 5 breaths, then switch arms and legs.
Savasana (Corpse Pose)
Benefits: Encourages relaxation and integration of the practice.
How-to:
- Lie on your back, arms at your sides, palms facing up.
- Let your feet fall open and close your eyes.
- Breathe naturally and rest here for 5â7 minutes.
