Hero Cow Face Pose arms - Virasana Gomukhasana

Hero Cow Face Pose arms opposite arm - YanvaYoga


Hero Cow Face Pose arms or Virasana Gomukhasana is a yoga pose that combines two classic seated postures: Virasana (Hero Pose) and Gomukhasana (Cow Face Pose). This asana is an intermediate level pose that provides a deep stretch to the hips, thighs, shoulders, and chest.
Virasana Gomukhasana offers several benefits, including improving posture, enhancing shoulder and hip flexibility, and reducing stress and anxiety. It also helps to improve circulation and stimulate the digestive system.
As with all yoga poses, it’s important to practice with awareness and avoid pushing beyond your limits.

Step-by-Step Instructions

Step 1
Begin in Dandasana (Staff Pose) and take a moment to sit and breathe.
Step 2
Inhale and fold your right knee back to the side of your right buttock, then fold the left knee back and place it to the side of the left buttock. Keep your ankles externally rotated and open. Maintain balance between both folded legs.
Step 3
Bring your knees closer together to transition from the Wide Hero Pose to the Hero Pose.
Step 4
Rest your arms on your thighs to settle into the Hero Pose.
Step 5
Inhale and raise your right arm, reaching underneath with the left arm. Bend the left elbow and bring it behind your back, attempting to connect the right palm with the left palm. Once comfortable, clasp the palms together, interlocking the fingers. Feel the stretch in your shoulders and elbows. Lift the chest without bending the neck forward, keeping it aligned with the shoulders and chest.
Step 6
Hold this pose for a few breaths, then release your arms back onto your thighs, returning to the Hero Pose.
Step 7
Exhale and bring your legs forward one at a time, returning to Dandasana (Staff Pose) where you started. Sit with your legs stretched out and relaxed. You can shake your legs for added comfort, especially if you experience any tingling sensations in your ankles or legs.
Step 8
Relax in Dandasana with your hands back and knees bent.

Benefits and Contraindications


Reduces stress and anxiety

Stretches the muscles in the shoulders and chest

Improves posture and prevent rounded shoulders

Stimulated digestion by massaging the internal organs

Improving blood flow to the digestive system


Shoulder injuries

Knee or ankle injuries

Hip replacement surgery

Back pain

Serious neck injury

Photo poses in different angles

Modifications and Props for Beginners

  • If you find Hero Pose uncomfortable, use props like a bolster, blanket, or block to support your hips and knees. You can also use a strap or towel to help you reach your hands behind your back.
  • If you’re unable to clasp your hands behind your back, you can simply reach your arms behind you and place your hands on your lower back. This will still provide a stretch to your shoulders and chest.

Useful Tips

  • If you have knee or ankle injuries, you may want to avoid Hero Pose altogether or use props to support your knees and ankles. You can also modify the arm position by bringing your arms in front of your chest instead of behind your back.
  • Hero Cow Face Pose arms can be a challenging pose, so it’s important to take it slowly and move into the pose gradually. Start by holding the pose for a few breaths and gradually work your way up to longer holds.
  • Focus on the breath: As with all yoga poses, it’s important to focus on your breath and avoid pushing beyond your limits.

Frequently Asked Questions

Can I practice Hero Cow Face Pose arms if I have shoulder or hip injuries?

It is best to avoid Hero Cow Face Pose arms if you have a shoulder or hip injury. You can modify the pose with the use of props or skip the pose altogether.

How do I modify Hero Cow Face Pose arms if I cannot clasp my hands behind my back?

You can use a strap, towel, or yoga block to bridge the gap between your hands behind your back.

Can Hero Cow Face Pose arms help relieve tension in the upper back and neck?

Yes, Hero Cow Face Pose arms can help relieve tension in the upper back and neck by stretching the shoulders and chest.

How long should I hold Hero Cow Face Pose arms?

Hold the pose for 5 to 10 deep breaths, then release and switch sides.

Can Hero Cow Face Pose arms be practiced by beginners?

Hero Cow Face Pose arms can be practiced by beginners with the use of modifications and props. It is important to approach the pose with patience and awareness of your body’s limitations.

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.