Pose sheet

Half Shoelace (Half Cow Face Pose)

Ardha Gomukhāsanaअर्धगोमुखासन

Sit upright, stack one knee over the other, and extend your bottom leg.

Open this pose in the 3D body

Steps

Support

Sitting bones and extended leg; crossed foot’s outer edge; both palms.

Enter

Sit with both legs extended and your torso upright.
Bend your right knee and cross that thigh over the left.
Bring your right foot beside your outer left hip.
Place your palms beside your hips; line up your knees.
Keep your left leg extended, with your toes pointing toward you.

Hold

Keep both sitting bones grounded and your pelvis level.
Keep your spine upright and your shoulders away from your ears.
Keep your extended leg active without locking your knee.

Exit

Place your hands behind you and gently lean your torso back.
Uncross your top leg and slowly extend both legs.
Repeat with the opposite leg on top.

Breathing: Breathe steadily.
Gaze: Gaze softly forward.
Duration: 2–3 minutes per side; 3–5 in Yin.

Adapt

Adaptations

Raised seatSit on a folded blanket or cushion.
Supported crossed kneePlace a blanket or cushion under your top knee.
Supported extended kneePlace a rolled towel underneath and allow a slight bend.
Blocks under your handsPlace your palms on blocks to keep your torso upright.

Variations

Forward fold: torso over your legs, hands forward.
Full Shoelace: both legs folded, knees stacked, hands supported.
Gomukhāsana: feet beneath your buttocks, hands clasped behind you.

Signals of effort

Asymmetrical hip and knee positions.
Deep flexion of the crossed knee.
Extended wrists bearing partial weight.
Torso flexion in the folded variation.