Cow Face Pose With Eagle Arms - Gomukha Hasta Garuda Asana

Cow Face Pose With Eagle Arms - YanvaYoga


Cow Face Pose With Eagle Arms or Gomukha Hasta Garuda Asana is a great posture that works as a deep hip opener by stretching the piriformis, gluteal muscles and outer legs. At the same time, it stretches the upper back and shoulders, improves posture, and strengthens the spine. ⁠⁠
This seated posture works both the upper and lower body, making it perfect for anyone looking to work on their flexibility.

Step-by-Step Instructions

Step 1
Assume a seated position on the floor, and position your left leg over your right, aligning your knees on top of one another.
Step 2
Flex your elbows, lift your forearms, and intertwine them, ensuring that your palms face each other.
Step 3
Remain in the cow face pose with eagle arms for a duration of 30 seconds, and subsequently, replicate the sequence by reversing the positioning of your arms and legs.

Benefits and Contraindications


Stretches ankles, hips, thighs, shoulders, triceps, and chest.

Stretches latissimus dorsi, and intercostal muscles between the ribs


Knee or shoulder injuries

Injury to muscle, ligaments and tendons of legs

Serious neck injury

Photo poses in different angles

Modifications, Props and Tips

  • If you have tight shoulders, keep your arms uncrossed and simply hold onto opposite shoulders.
  • If your hips are tight, sit on a block or folded blanket to elevate your hips.
  • If your knees are uncomfortable, sit on a bolster or cushion to support your hips.
  • Use strap, towel, or block to hold onto if your hands don’t reach.

Frequently Asked Questions

Can I practice Cow Face Pose with Eagle Arms if I have a shoulder or neck injury?

If you have a shoulder or neck injury, be gentle and mindful of your range of motion. Avoid the pose if it causes pain or discomfort. You can modify the pose by keeping your arms uncrossed and simply holding onto opposite shoulders.

How long should I hold Cow Face Pose with Eagle Arms?

Hold the pose for 5-10 deep breaths, then release and repeat on the other side. You can gradually increase the hold time as your body becomes more comfortable with the pose.

Can I practice Cow Face Pose with Eagle Arms during pregnancy?

It is best to consult with a healthcare provider before practicing Cow Face Pose with Eagle Arms during pregnancy. Modifications may be necessary to ensure comfort and safety for both you and the baby.

What props do I need for Cow Face Pose with Eagle Arms?

You may need a strap, towel, or block to hold onto if your hands don’t reach. You may also want a blanket or cushion to sit on if your hips need extra support.


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.