yogaendless.com

Menu

Gomukhasana (Cow Face Pose): Unlocking Deep Shoulder and Hip Release

Gomukhasana, or Cow Face Pose, is a seated yoga posture that offers a deep stretch for both the hips and shoulders — two areas where many people hold physical and emotional tension. Despite its name, there’s no actual cow involved! The pose gets its name from the shape the body takes — with the arms and legs resembling a cow’s face and ears.

This pose is particularly helpful for people who spend long hours sitting or working on a computer, as it opens the chest and strengthens the back, making it a perfect balance between effort and ease.

What Is Gomukhasana (Cow Face Pose)?

Gomukhasana comes from the Sanskrit words:

  • Go = Cow
  • Mukha = Face
  • Asana = Pose
    In this posture, the crossed legs represent the cow’s mouth, while the arms stacked behind the back resemble the ears. Gomukhasana may look complex at first, but with props and practice, it becomes accessible and deeply therapeutic.

    Other Names for This Pose

    • Cow Face Pose
    • Kneeling Shoulder Bind Pose (descriptive)
    • Seated Cross-Legged Arm Bind (variation)
    • Seated Hip and Shoulder Stretch

How to Do Gomukhasana (Step-by-Step Instructions)

  1. Start seated in Dandasana (Staff Pose):

    • Legs extended in front
    • Spine straight

  2. Bend your knees and stack them:

    • Cross the right leg over the left so that both knees are stacked
    • Bring the feet toward your sides, aiming for them to rest beside your hips
    • Sit evenly on both sitting bones (use a block or folded blanket if needed)

  3. Raise your right arm overhead:

    • Bend the elbow and bring your hand behind your upper back

  4. Bring your left arm behind your back from below:

    • Bend the elbow and try to clasp your fingers or hold a strap between your hands

  5. Lift the chest and sit tall:

    • Keep the chin parallel to the floor
    • Gaze softly forward

  6. Hold for 5–10 breaths:

    • Breathe deeply into the stretch

  7. To release:

    • Gently unwind the arms and legs
    • Repeat on the opposite side



Benefits of Gomukhasana (Cow Face Pose)

  • Stretches the hips, thighs, ankles, shoulders, armpits, and triceps
  • Improves posture and spinal alignment
  • Increases flexibility in the chest and shoulders
  • Relieves tension in the upper back and neck
  • Opens tight hips, which is especially helpful for people who sit often
  • Stimulates the kidneys and improves circulation in the lower body
  • Reduces fatigue, stress, and anxiety through breath and focus

What Not to Do (Common Mistakes)

  • Don’t force the knees to stack. It’s okay if they don’t align at first
  • Avoid rounding the back. Sit tall and use props for support
  • Don’t strain the shoulders. Use a strap if your hands don’t reach
  • Don’t lean to one side. Try to balance weight equally on both sitting bones
  • Avoid if you have recent shoulder, hip, or knee injuries

Tips for Beginners

  • Use a yoga strap between your hands to work on shoulder flexibility gradually
  • Sit on a folded blanket to ease pressure in the hips and keep the spine tall
  • Keep one leg extended if stacking both is uncomfortable at first
  • Practice shoulder warm-ups like Eagle Arms or Arm Circles before attempting the bind
  • Stay focused on your breath to soften tension and stay calm in the pose

Gomukhasana is a beautiful blend of grounding and opening — offering space where there’s often tightness. With regular practice, it enhances flexibility, posture, and emotional release, helping you feel more balanced both on and off the mat. It reminds us that even in stillness, there’s room for deep transformation.

Sit with strength. Open with compassion. Release with breath.