Richard Freeman and Mary Taylor

Bring awareness to patterns of breath and facilitate subtle movement in 
your shoulders, arms, hips, and legs in Cow Face Pose.

Modify Gomukhasana if needed 
to find safe alignment in your body.

Practice rotating your 
spine, increase hip and shoulder flexibility, and work proper knee alignment in these prep poses for 
Purna Matsyendrasana.

Twist deeply and slowly as you move 
step by step into Purna Matsyendrasana.