IntermediateseatedGomukhasana
गोमुखासन
Gomukhasana, or Cow Face Pose, is a seated posture that stretches the shoulders, hips, thighs, and ankles. It promotes flexibility and improves posture.
Anatomy Involved
Benefits
- Stretches shoulders, hips, thighs, and ankles
- Improves posture
- Opens the chest and increases lung capacity
- Relieves sciatica
- Calms the mind
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Shoulder injuries
- Hip injuries
- Knee injuries
- Ankle injuries
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Sit on the front edge of your sitting bones
- 2Lengthen the spine upward on each inhalation
- 3Keep the chest lifted and shoulders relaxed
- 4Ground down through the sitting bones
- 5Maintain an elongated spine — avoid rounding the back
- 6Allow the hip joints to open gradually — never force
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Gomukhasana, or Cow Face Pose, is a seated posture that stretches the shoulders, hips, thighs, and ankles. It promotes flexibility and improves posture.
How to Practice
1. Sit in Dandasana (Staff Pose) with your spine straight.
2. Exhale, bend your left leg and place the left heel under your right buttock.
3. Bend your right leg over the left, placing the right heel near your left buttock. Knees should be stacked directly above each other.
4. Inhale, raise your right arm overhead, bend at the elbow, and bring it behind your back.
5. Exhale, reach your left arm behind your back and try to clasp your hands together. Use a strap if you cannot reach.
4 more steps remaining
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Frequently Asked Questions
Common questions about Gomukhasana
What is Gomukhasana?
Gomukhasana, or Cow Face Pose, is a seated posture that stretches the shoulders, hips, thighs, and ankles. It promotes flexibility and improves posture.
What are the benefits of Gomukhasana?
Stretches shoulders, hips, thighs, and ankles. Improves posture. Opens the chest and increases lung capacity. Relieves sciatica. Calms the mind.
Who should avoid Gomukhasana?
Avoid this pose if you have: Shoulder injuries, Hip injuries, Knee injuries, Ankle injuries.
How many steps are in Gomukhasana?
Gomukhasana is practiced in 9 steps. Sit in Dandasana (Staff Pose) with your spine straight.
Is Gomukhasana suitable for beginners?
Gomukhasana is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Gomukhasana?
You may use: block, blanket, strap. Props make the pose more accessible and comfortable.
What conditions does Gomukhasana help with?
Gomukhasana is therapeutic for: flexibility, posture correction, sciatica, anxiety.
What poses should I do before Gomukhasana?
Prepare with: Staff Pose, Baddha Konasana, Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Gomukhasana with other poses