Gomukhasana: The Cow Face Pose

Gomukhasana, also known as the Cow Face Pose, is a popular asana in the practice of yoga. Its name is derived from the Sanskrit words “go” meaning cow and “mukha” meaning face, symbolizing the shape the body takes during the pose. This article will explore the origins, benefits, step-by-step instructions, variations, and precautions of Gomukhasana, along with tips for effective practice.

Introduction to Gomukhasana

Gomukhasana, or Cow Face Pose, is a seated posture that encompasses a profound stretch targeting the arms, shoulders, chest, and hips. This particular asana holds significance as a balancing pose that cultivates qualities of flexibility, strength, and mindfulness. By assuming a posture resembling the face of a cow, with the arms mimicking the ears and the legs mirroring the snout, practitioners engage in a deep stretch that enhances overall body awareness.

The Cow Face Pose encourages the harmonization of physical and mental aspects, fostering a sense of equilibrium and centeredness. Through regular practice, individuals can experience increased suppleness, improved muscular endurance, and a heightened state of mindful presence.

Origin and Meaning of Gomukhasana


Gomukhasana, also known as Cow Face Pose, finds its origins in the ancient practice of Hatha Yoga and is prominently featured in classical yogic texts like the Hatha Yoga Pradipika. This particular asana derives its name from its resemblance to the face of a cow and carries profound symbolic significance.

It embodies the principles of balance, harmony, and the integration of opposing forces within the physical body and the mind. Through the graceful alignment of the arms and legs, Cow Face Pose symbolizes the unification of different energies and the pursuit of inner equilibrium. It serves as a reminder of the inherent interconnectedness of seemingly opposing elements, guiding practitioners toward a state of wholeness and inner union.

Benefits of Gomukhasana

Physical Benefits

  1. Improved Posture: Gomukhasana helps align the spine, open the chest, and improve overall posture.
  2. Increased Flexibility: Regular practice of Gomukhasana enhances flexibility in the shoulders, arms, and hips.
  3. Relief from Back Pain: The pose stretches the muscles of the back, providing relief from mild to moderate back pain.
  4. Stronger Core: Gomukhasana engages the core muscles, contributing to a stronger and more stable core.
  5. Better Digestion: The pose stimulates the abdominal organs, promoting healthy digestion and relieving digestive discomfort.

Mental and Emotional Benefits

  1. Stress Relief: Cow Face Pose helps calm the mind, reduce anxiety, and relieve stress.
  2. Increased Focus: The pose requires concentration and focus, which helps improve mental clarity and attentiveness.
  3. Elevated Mood: Regular practice of Cow Face Pose can uplift mood, alleviate depression, and enhance overall well-being.

How to Perform Gomukhasana


Step-by-Step Instructions

  1. Sit on the floor with your legs extended in front of you.
  2. Bend your knees and place your feet on the floor.
  3. Slide your left foot under your right leg, placing it beside your right hip.
  4. Cross your right leg over the left, placing the right foot beside the left hip.
  5. Make sure both sitting bones are evenly grounded on the floor.
  6. Extend your left arm to the side and bring it up overhead, bending the elbow.
  7. Reach your right arm behind your back, palm facing outward, and try to interlock the fingers of both hands.
  8. If you cannot reach your fingers, use a strap or hold onto a towel or shirt to bridge the gap.
  9. Gently draw the shoulder blades closer together and lift the chest.
  10. Stay in the pose for 30 seconds to 1 minute, breathing deeply.
  11. Release the pose by slowly releasing the arms and unfolding the legs.

Modifications and Props

  • If your hips are tight, sit on a folded blanket or bolster to elevate your pelvis.
  • Use a strap to connect the hands if you cannot interlock the fingers.
  • If the knees feel strained, place a blanket or cushion under them for support.

Precautions and Contraindications

  • Avoid Cow Face Pose if you have a recent or chronic injury to the hips, knees, or shoulders.
  • Pregnant women should avoid practicing this pose unless under the guidance of a qualified instructor.
  • If you experience any pain or discomfort during the pose, ease out of it slowly and consult a yoga instructor or healthcare professional.

Variations of Gomukhasana


Simple Gomukhasana: Start by sitting in a cross-legged position. Take your right arm behind your back and bring it up toward the shoulder blades. Simultaneously, bring your left arm behind your back and reach it up to clasp the fingers of your right hand. If your hands don’t touch, you can use a strap or hold onto a towel. Repeat on the other side by changing the position of your arms.

Gomukhasana with Forward Fold: Begin in the basic Cow Face Pose position. Once you have clasped your hands behind your back, slowly fold forward from the hips, bringing your torso toward your thighs. Maintain a straight spine and relax your head and neck. This variation provides a deeper stretch for the shoulders, hips, and hamstrings.

Gomukhasana with Side Bend: Sit with your legs extended in front of you. Bend your left leg and place the left foot on the floor beside your right hip. Cross your right leg over the left, placing the right foot flat on the floor outside your left thigh. Reach your right arm straight up and then bend it, bringing the right elbow over the left knee.

Place the right palm on the floor behind you, fingers pointing backward. Inhale and lengthen your spine, and as you exhale, twist your torso to the left, using your left hand to gently deepen the twist. Repeat on the other side.

Gomukhasana with Eagle Arms: Start in a seated position with your legs extended. Bend your right knee and cross it over your left thigh, placing the right foot on the floor beside the left hip. Bend your left elbow and bring it in front of your body, then lift your right arm and cross it under your left arm.

Bend your left elbow and bring the left forearm up, wrapping it around the right forearm. Try to bring the palms of your hands together if possible. This variation provides a stretch for the shoulders, upper back, and hips.

Incorporating Gomukhasana into a Yoga Practice

Cow Face Pose can be incorporated into a yoga practice in various ways:

  • Practice it as a standalone pose, holding it for several breaths on each side.
  • Include it in a seated warm-up sequence before other asanas.
  • Use it as a counter-stretch after intense shoulder or chest-opening poses.

Gomukhasana and its Impact on the Body

Muscles and Joints Targeted

Cow Face Pose primarily targets the following muscles and joints:

  • Shoulders (deltoids)
  • Chest muscles (pectorals)
  • Upper back muscles (rhomboids and trapezius)
  • Hips (glutes and deep hip rotators)

Energy Flow and Chakra Activation

Cow Face Pose is believed to activate the following energy channels (nadis) and chakras:

  • Activates the Ida and Pingala nadis, balancing the flow of energy throughout the body.
  • Opens the Anahata (heart) chakra, fostering feelings of love, compassion, and emotional well-being.

Gomukhasana for Specific Conditions

  • Shoulder Tension: Cow Face Pose releases tension and stiffness in the shoulders, making it beneficial for individuals who spend long hours sitting or working at a desk.
  • Breastfeeding Mothers: The pose can help alleviate tension in the upper body and promote relaxation for breastfeeding mothers.
  • Arthritis: Gomukhasana’s gentle stretch can provide relief from joint stiffness and discomfort associated with arthritis.

Tips for Practicing Gomukhasana Effectively

  1. Start with the modification that allows you to connect the hands comfortably, even if it means using a strap or towel.
  2. Focus on maintaining an upright posture and avoid rounding the back.
  3. Breathe deeply and consciously throughout the pose, allowing the breath to guide the stretch and relaxation.
  4. Be patient with your progress and practice regularly to experience the benefits over time.
  5. Seek guidance from a qualified yoga instructor to ensure correct alignment and modifications for your body.


Cow Face Pose, Cow Face Pose, is a powerful yoga asana that offers numerous physical, mental, and emotional benefits. By incorporating Cow Face Pose into your yoga practice, you can improve flexibility, strengthen muscles, promote relaxation, and experience a sense of balance within your body and mind. Remember to practice with caution, honoring your body’s limitations and seeking professional guidance when needed.


Is Gomukhasana suitable for beginners?

Yes, Cow Face Pose can be practiced by beginners. However, it is important to start with modifications and gradually work towards the full pose to avoid strain or discomfort.

Can Gomukhasana improve flexibility?

Yes, regular practice of Cow Face Pose can improve flexibility, particularly in the shoulders, hips, and chest.

How often should I practice Gomukhasana?

It is recommended to practice Cow Face Pose a few times a week to experience its benefits. Consistency is key, but listen to your body and avoid overdoing it.

What are the common mistakes to avoid in Gomukhasana?

Common mistakes in Cow Face Pose include rounding the back, forcing the hands to connect without proper preparation, and neglecting the breath. Focus on maintaining an upright posture, using props if needed, and breathing deeply throughout the pose.

Can Gomukhasana help with stress relief?

Yes, Cow Face Pose can help relieve stress and promote relaxation. The deep stretch and mindful breathing in this pose can calm the mind and bring a sense of peace and tranquility.

Sharing Is Caring:

Leave a comment