I will be honest with you, this pose (cow facing legs) isn’t my favorite. Not because it’s not an important pose with a lot of amazing benefits for the hips, but because it’s hard for me. That’s all. Not every posture or movement is going to be easy but those are probably the one we need to practice the most. This might be really uncomfortable and awkward to get into but try it, sit in it, breath through it.
Muscles Stretched
Gluteus Maximus
Gluteus Medius/Minimus
Groin and Pectineus
Piriformis
Alignment and Execution Tips
Sit on the ground and bend your left knee so it points forward, drawing the ankle in towards your right sits bone.
Bring your right thigh over your left thigh. Rock your weight forward to come onto the tops of your knees. This will allow you to stack your right knee over your left knee.
Lengthen your right tailbone down.
Keep your torso upright unless you need to deepen the stretch, then fold forward.
Breathe here for up to two minutes and then switch sides.
To come out of this pose, rock forward onto your hands and then slowly unwind your legs.
Benefits
Relieves tension and tightness in glutes after squats
Improves mobility in squats
Improves external rotation of the hip joint
WOD Movements
Deadlifts
Kettlebell Swings
Thursters
Lunges
Squats
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