Yoga Poses

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


Gomukhasana (Cow Face Pose) Information

Gomukhasana, also called “Cow’s Face Pose”, get 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 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 Gomukhasana (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 adjustment 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.

Gomukhasana 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 the 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

Gomukhasana Contraindications

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

Gomukhasana Benefits

  • Gomukhasana is good for people suffering from a backache or sciatica.
  • The practice of Gomukhasana alleviates tiredness, anxiety, and tension. It is, therefore, a very good asana for relaxation.
  • It relieves stiffness in the shoulders and neck.
  • The Gomukhasana improves the posture by opening the chest area.
  • It is a very good asana for hip joints.

About the author

Mahendra Kumar Vyas

Mahendra Vyas, with parental home at Jodhpur and born to Late Shri Goverdhan Lal Vyas and Shrimati Sharda Vyas, did Civil Engineering from M.B.M.Engineering College, Jodhpur. Shifted to Mumbai after completing engineering and worked with Sanjay Narang's Mars Group and Aditya Birla Group. With an inclination to spirituality and service, joined the Yoga stream and became a part of Yoga Niketan, Goregaon (west) in 2002 and since then practicing and imparting Yoga knowledge at Yoga Niketan and different corporates.

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