Gomukhasana

Cow Face Pose

Demonstrated by Anmol Kumar, Lead Yoga Instructor at DietSeFit

Benefits

What this pose does for your body and mind

Deeply stretches outer hips, glutes, and thighs

Opens shoulders, chest, and upper back

Strengthens the spine and improves posture

Reduces lower back tension and mild sciatic discomfort

Promotes relaxation and calms the nervous system

Supports deeper breathing by expanding the chest

About This Pose

Gomukhasana is a seated posture where the legs stack one over the other and the arms bind behind the back, one elbow pointing up and the other down. The shape the body forms resembles a cow face. It simultaneously opens the hips and shoulders, making it especially useful for people who sit for long hours or carry tension in the upper body.

Step-by-Step Guide

Follow these steps to practice Gomukhasana safely

1
Sit with the legs extended and the spine tall
2
Bend the right knee and slide the right foot under the left thigh so the right knee rests over the left knee
3
Keep both feet pointing back behind the hips and sit evenly on the sit bones
4
Inhale, raise the right arm overhead, and bend the elbow so the hand drops down the back
5
Reach the left arm behind the back and bend the elbow so the hand rises up the spine
6
Walk the fingers toward each other until the hands clasp, or hold a strap if the hands do not meet
7
Lengthen the spine, keep both shoulders level, and breathe steadily for 1 to 3 minutes
8
Release the arms, unfold the legs, and repeat with the opposite sides leading