Gomukasana (Cow Face Pose) asks a lot of both the shoulders and the hips. When we find the right effort, though, the actions we learn in gomukasana can help us understand how to work with our whole body in arm balancing postures. In particular, the knotting of the legs can help draw awareness to the deep core muscles, while the work in the shoulder blades can set a good impression for what happens when the arms have to bear the weight of the full body.

This vinyasa practice is heavily inspired by a flowing practice from Katonah Yoga called a water salutation. If it's new to you, it may well mess with your brain and your balance, so get ready to listen closely as we get moving! Heads up -- a lot of these movements are contraindicated for pregnant women.

Class is considered intermediate both because of the arm balances and because of how much it made me sweat! You'll definitely want two blocks and a blanket. Strap is optional. Please reach out if you get lost or have any questions!