Gomukhasana – Cow Face Pose (pronounced go-muKHA-suh-nuh) is an intermediate level seated posture. The name is derived from the Sanskrit words go (meaning cow) mukha (meaning face) and asana (meaning posture).
This posture is called “cow-face” pose due to the lower limbs that resemble the face of the cow. The knees with a gap in between them look like the mouth. The shin looks like side of a cow’s face. The feet look like the ears of a cow.
This posture helps to open your shoulder joints thus enabling a wider range of motion. Also, it is known for opening the hips. Hips are the known storage depot for stress, anxiety and fear. Sitting in this pose for several minutes while concentrating on your breath and release of these deep muscles, your body will overcome the negative effects of the aforementioned issues.
It will also improve your posture because of the intense focus on lifting the spine. Gomukhasana is a great pose for athletes to test their ability to stay tough in a difficult situation. Working to open the shoulder joint, this pose is an obvious choice for any athlete that depends on arm strength.
It opens and clears the rotator cuff while strengthening the supporting back muscles to add power. Stretched and strengthened hips and thighs are important for power and speed in sports that involve running. Opened glutes give more power to push for speed. Improved posture for athletes translates into more space in the chest cavity, leading to greater lung capacity and breath control.
Steps to perform Gomukhasana – Cow Face Pose
- Begin by sitting in cross-leg seated posture
- Bring your right foot on top of the left thigh and slide it as close to the left hip as possible
- Bring your left ankle by the side of the right hip. Try to make sure that one knee is over the other
- Slide both your feet far behind, but make sure you are comfortable
- Try to keep the spine straight and vertical and the head facing forward
- Raise your right arm and bring your it over your shoulder
- Wrap your left arm behind the back and reach to grasp your left hand with the right hand behind the back, clasping the fingers together
- Stay in the final pose for about 10-12 breaths.
- Release the hands and stretch the legs straight, bounce the knees a few times.
- Repeat the asana using the opposite limbs
- Finally release the post and relax in a comfortable cross-legged sitting posture
Health Benefits of Gomukhasana – Cow Face Pose
advantages of gomukhasana
- It stretches your hips
- It provides power to your ankles, thighs, shoulders, armpit, chest, deltoid and triceps
- Relieves chronic knee pain
- Strengthens your spine and abdominal muscles
- Helps decompress low spine (during folded variation)
- Strengthens the hip joint
Adjustments of Gomukhasana – Cow Face Pose
In the beginning you may find it difficult to hold the two hands together; however, with practice, you should gradually be able to do so. In case you are unable to hold the hands, you may like to use a strap holding it with the two hands and trying to close the gap between the two hands.
Contraindications of Gomukhasana – Cow Face Pose
- If you have sciatica, the use of a prop under the hips or folding forward could aggravate the condition.
- Avoid the pose if you have serious neck or shoulder problems
- If pregnant, do not fold forward during first trimester
- Do not practice if you have serious knee problems
Gomukhasana – Cow Face Pose Video
FAQs for Gomukhasana – Cow Face Pose
1. What is Gomukhasana and what does its name mean?
Gomukhasana, or Cow Face Pose, is an intermediate seated yoga posture that resembles the face of a cow. The name comes from the Sanskrit words go (cow), mukha (face), and asana (posture).
2. How do I perform Gomukhasana?
To perform Gomukhasana, sit cross-legged, place your right foot on top of your left thigh close to your left hip, and bring your left ankle beside your right hip. Raise your right arm over your shoulder and wrap your left arm behind to clasp hands together.
3. What are the primary health benefits of practicing this pose?
Gomukhasana stretches the hips, strengthens various muscle groups including the spine and shoulders, relieves chronic knee pain, decompresses the lower spine, and improves overall posture.
4. Is Gomukhasana suitable for beginners?
While it is classified as an intermediate pose, beginners can attempt Gomukhasana with modifications such as using a strap if they cannot grasp their hands together.
5. Are there any contraindications for practicing Gomukhasana?
Yes, individuals with sciatica, serious neck or shoulder issues, significant knee problems, or those who are pregnant should avoid this pose unless guided by a qualified instructor.
6. How long should I hold Gomukhasana during practice?
It is recommended to hold Gomukhasana for about 10-12 breaths before releasing and repeating it with opposite limbs.
7. Can athletes benefit from Gomukhasana?
Absolutely! This pose helps improve flexibility in shoulders and hips while enhancing overall strength and posture—key components for athletic performance.
8. What should I do if I can’t clasp my hands behind my back in this pose?
If you’re unable to clasp your hands together in Gomukhasana, you can use a strap held in both hands as a modification to help gradually close the gap between them.
