YanvaYoga > Yoga Poses > Cow Face Pose

Cow Face Pose - Gomukhasana

Cow Face Yoga Pose - YanvaYoga

Contents

Cow Face Pose, or Gomukhasana (go = cow, muhk = face, asana = pose) is a wonderful asana that activates the body from the head to the toes. This seated posture works both the upper and lower body, making it perfect for anyone looking to work on their flexibility. While the full expression of this intermediate pose does require flexible shoulders and hips, the pose can be modified to fit your body’s specific needs, so it is available for anyone who wants to practice it and access the full range of benefits.

Pose Detail

Step-by-Step Instructions

Step 1
Begin in a seated cross-legged position. Half Lotus or Fire Log Pose work well since your legs are stacked in them.
Step 2
Slide your knees toward your center line, stacking the right knee directly over the left. It may be helpful to come forward onto your hands and knees to do this. The right knee should be just in front of the left knee. Then separate your feet and come back to sit between them.
Step 3
Bring your left arm straight up toward the ceiling.
Step 4
Bend the left elbow, bringing the left hand to the back of your neck. You can use your right hand to gently shift the left elbow toward your midline.
Step 5
Lift the right arm out to the right side, bend the elbow, and bring the right arm up the center of the back.
Step 6
Clasp hands behind your back.
Step 7
Draw both elbows toward the center and keep your head from tilting forward by pressing the back of your head into your left arm. Breathe evenly.
Step 8
Release your arms on an inhale and try the pose with the left leg and right arm on top.

Benefits and Contraindications

Benefits

Opens the hips

Stretches the triceps, latissimus dorsi, and intercostal muscles between the ribs

Improves external rotation of the hips

Opens the chest and pectorals

Contraindications

Shoulder injury

Severe pain in thighs, hip, knee, shoulder, hands and legs

Injury to muscle, ligaments and tendons of legs

Serious neck injury

Hip replacement surgery

Photo poses in different angles

Modifications, Props and Tips

  • Sit on a block, cushion, or bolster if the sitting bones don’t make it to the floor
  • Prop under the ankles or knees to decrease any discomfort at these joints
  • Use a strap between the hands if the fingers do not touch this is very common and it’s a good idea to offer the strap before entering the pose

Frequently Asked Questions

Variations

  • Cow Face Pose With Eagle Arms
  • Cow Face Pose With A Blanket And A Strap

Top Preparatory Pose

Top Follow-Up Pose

Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.