Cow Face Pose Yoga (Gomukhasana Pose) – A Posture To Open Hip & Shoulder Joint

Gomukhasana (Cow Face Yoga Pose) Steps & Benefits

Cow Face Pose Yoga, also known as Gomukhasana, offers a range of physical and mental benefits. The benefits of Cow Face Yoga along with steps and contraindications are given hereunder. The pose gets its name from the Sanskrit words ‘go’ (meaning cow), ‘mukha’ (meaning face), and ‘asana’ (meaning posture). This posture opens up the shoulder joints and hip joints. Gomukhasana also improves the posture of the practitioner.

Why Is It Called Cow Face Pose

The position of the knees, in the final pose, looks like the mouth of a cow. The shin gives the look of the side of a cow’s face and the feet look like the ears of a cow.

How To Do Cow Face Pose Steps

• Sit on a Yoga Mat with the legs straight in front of the body.
• Bend the left leg under the right leg so that the left heel touches the right buttock.
• Bring the right leg over the top of the bent left leg so that the right heel touches the left buttock.
• Make adjustments in the body so that the right knee is directly above the left knee.
• Keep the spine straight and the head facing forward.
• Raise the right arm up above the head, then fold it over the right shoulder.
•  Wrap the left arm behind the back and reach to grasp the left hand with the right hand behind the back.
• Try to clasp the fingers of both hands behind the back.
• Try to bring the right elbow behind the head so that the head presses against the raised right arm.
• Stay in the final position for as long as is comfortable.
• In the final position breathe normally, with awareness on the breath.
• Release the hands, straighten the legs, and repeat the process with the left knee uppermost and left arm over the left shoulder.

Cow Face Pose Yoga (Gomukhasana Pose) for Beginners

In the beginning, Beginners may find it difficult to grasp the two hands together. In such a case, they can use a strap, holding it with two hands and trying to close the gap between the two hands. For preparing themselves to sit in the pose, some poses as described below can help them further.

Gomukhasana Preparatory Poses

• Virasana
• Baddha Konasana
• Supta Virasana
• Ardha Matsyendrasana

Gomukhasana Contraindications

People suffering from serious neck, knee, or shoulder problems should avoid Gomukhasana.

Cow Face Pose Yoga (Gomukhasana Pose) Benefits

• 1. Hip and Shoulder Opening: Cow Face Pose provides a deep stretch to the hips, thighs, and glutes, as well as the shoulders and chest. It helps to release tension and tightness in these areas, increasing flexibility and mobility.
  2. Spinal Alignment: The pose promotes proper alignment of the spine by lengthening the torso and encouraging an upright posture. Regular practice can help relieve backaches and improve overall spinal health.
  3. Stimulates Digestion: Gomukhasana can help stimulate digestion by massaging the abdominal organs. It can aid in relieving digestive issues such as bloating and constipation.
  4. Relieves Tension and Anxiety: The pose encourages deep breathing and relaxation, which can help reduce stress and anxiety. It activates the parasympathetic nervous system, promoting a sense of calmness and tranquility.
  5. Opens the Chest and Lungs: By expanding the chest and stretching the pectoral muscles, Cow Face Pose enhances lung capacity and can be beneficial for individuals with respiratory conditions like asthma.
  6. Balances the Energy Channels: Gomukhasana is said to balance the Ida and Pingala nadis, the two main energy channels in the body according to yogic philosophy. This balance helps to harmonize the body’s energy flow, promoting overall well-being.
  7. Enhances Concentration and Focus: Practicing Cow Face Pose requires concentration and mindful awareness of the body. Regular practice can improve mental focus and concentration, helping to calm the mind and enhance overall mental clarity.
  8. Relieves Sciatica: The pose can help alleviate sciatic nerve pain by stretching the glutes and piriformis muscles, which are often associated with sciatica.
  9. Therapeutic for Shoulders and Arms: Cow Face Pose helps relieve tension and tightness in the shoulders and arms. It can be particularly beneficial for individuals who spend long hours sitting or working at a desk.
  10. Cultivates Mind-Body Connection: Like many yoga poses, Gomukhasana encourages a deep connection between the mind and body. By practicing mindfulness and observing sensations in the body during the pose, one can cultivate a greater sense of body awareness and self-understanding.

  As with any yoga posture, it’s important to practice Cow Face Pose with proper alignment and under the guidance of a qualified yoga instructor, especially if you’re a beginner or have any specific health concerns.