Half Head of the Cow Twist

• Improves mobility and flexibility of the spine
• Stretches major and minor pectoral muscles
• Provides deep stretch to tensor fascia lata (outer thigh)
• Twist to waist and spine
• Increases circulation and fluid dynamics of discs and lumbar region
• Fosters relaxation and restful breathing
• Opens hips and thighs
• Relieves and softens iliopsoas (inner groin)
• Releases sciatica

Contraindications

• Lumbar injury, disc herniations
• Hip/sacroiliac trauma

Instructions

1. Begin in PARTIAL RECLINE, feet on a bolster or prop with arms to the side, palms up.
2. INHALE, arms out in “T” position, place a small pillow or folded blanket under head.
3. INHALE, cross the right knee over the left knee, with the ankle to the outside of the left thigh.
4. Take the right ankle with the left hand to begin the release of any muscle tension.
5. Stay here until there is a release and you are ready for the twist.
6. EXHALE, right knee over to the left into a twist and onto a supporting yoga prop.
7. Make sure shoulders remain parallel to the ground with the head facing straight up.
8. Stay and breathe for at least 10 breaths or longer. Allow the exhales to lengthen so as to deepen into the twist. and to continue to release tightness.
9. INHALE, bring the hand to knee and help legs back up and return to center.
10. EXHALE, extend legs over the bolster, and then repeat on another left side.

• To experience the benefits of yoga, it is essential that you begin with simple, gentle yoga movements. You should also consult a doctor before you begin practicing yoga. It is also necessary that you follow a yogic diet that consists of a mainly vegetarian diet to enhance the benefits of yoga.