Cow Face Pose
Gomukhasana
goh-moo-KAH-sah-nah
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Cow Face Pose (Gomukhasana) is a intermediate seated yoga pose that opens the hips, outer thighs, and glutes.
A seated pose that combines a deep hip opener with an intense shoulder stretch. Cow Face Pose stacks the knees in front of you while one arm reaches over the shoulder and the other tucks behind the back. It is a calming pose that asks for patience, and it helps counteract the tight shoulders and hips of daily sitting.
How to do Cow Face Pose
- Sit on the floor in Staff Pose. Bend your knees, then cross your right leg over your left so the knees stack, one directly above the other. Draw your heels out beside your hips and sit evenly on both sitting bones.
- Inhale and reach your left arm straight up beside your ear. Bend the elbow and drop your left hand down between your shoulder blades.
- Sweep your right arm out to the side, turn the palm away from you, then bend the elbow and reach the right hand up the back from below.
- Walk the fingers toward each other and clasp the hands, or hold a strap between them. Lift the top elbow toward the ceiling and press the head gently back into the arm, keeping the chest open.
- Hold for five to eight breaths, keeping the spine tall. Release slowly and repeat on the other side, crossing the left leg over the right and switching the arms.
Benefits of Cow Face Pose
- Opens the hips, outer thighs, and glutes
- Stretches the shoulders, triceps, and chest
- Encourages an upright, tall spine
- Helps release tension from long periods of sitting
- Builds body awareness and patience
Muscles Engaged
Modifications & Variations
- Sit on a folded blanket to lift the hips above the knees and make the legs easier
- Hold a strap between the hands if they do not reach each other
- Keep the legs in Easy Pose and practice only the arms if the knees are sensitive
Cautions
- Avoid or modify with knee injuries, since the stacked knees add pressure
- Use caution with shoulder injuries or limited shoulder mobility
- Skip the leg position if it causes sharp pain in the hips or knees
Breathing tip: Pair this pose with Ujjayi Breath for flow sequences or Equal Breath for longer holds. Explore all breathing techniques →
Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice. Consult your doctor before starting any new exercise program, especially if you have injuries or health conditions. Always practice under the guidance of a qualified yoga instructor.
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