IntermediateseatedCow Face Pose
Gomukhasana · गोमुखासन
Also known as: Gomukhasana · Cow Face
Cow Face Pose, also called Gomukhasana is a classical yoga posture. Its Sanskrit name Gomukhasana translates word-for-word as: Go (Cow) · Mukha (Face) · Asana (Pose). In this posture, the body grounds through the sit bones while the spine rises tall. The posture works to open and strengthen the shoulders, release tension in the hips and stabilise the ankles. Improves posture. Opens the chest and increases lung capacity. It is particularly valued for developing greater flexibility and improving overall posture. Suitable for intermediate practitioners with foundational yoga experience, it is a calming cool-down, particularly beneficial for desk workers and prenatal. A block and blanket can be used to make the posture more accessible and support correct alignment. Practitioners with shoulder injury and hip injury should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
Gluteals & Deep Hip Rotators(lengthening | activating)
These powerful muscles, situated deep in your buttocks, are key players in rotating your thigh bone (femur) within the hip socket. In Gomukhasana, one hip is deeply externally rotated while the other is internally rotated, creating a profound and often challenging stretch through these powerful muscles. This reciprocal action helps to release chronic tension patterns often held from prolonged sitting, allowing apana vayu—the downward-moving energy—to move more freely and fostering a sense of release in the pelvis. Regular practice here progressively unwinds deep-seated stiffness, improving overall hip health and alleviating lower back strain.
Adductors (Inner Thighs)(lengthening)
The muscles running along your inner thighs are profoundly lengthened in the externally rotated hip, as the knee moves away from the midline. This stretch targets the often-tight adductor group, which can restrict hip mobility and contribute to pelvic imbalance and discomfort. Releasing these muscles helps to open the inner energy channels (nadis), promoting a feeling of spaciousness in the groin and cultivating a deeper connection to the earth element, enhancing stability in seated postures.
Deltoids & Rotator Cuff (Shoulders)(lengthening | activating | stabilizing)
The large, cap-like muscle over your shoulder (deltoid) and the deeper rotator cuff muscles are intricately engaged in the arm bind. One arm is in deep external rotation and abduction (upper arm), while the other is in internal rotation and adduction (lower arm), creating a complex, reciprocal stretch and activation. This dual action stretches and strengthens the shoulder girdle, unwinding stiffness and promoting fluidity in the upper body, which is crucial for healthy arm movement. Energetically, it helps to open Anahata Chakra, fostering a sense of heart-centered awareness and emotional release, counteracting the effects of rounded shoulders.
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Reduce the range of motion, avoid full arm extension, and use props to limit load on the shoulder joint.
Hip Injury
Deep hip flexion, external rotation, or weight-bearing can aggravate labral tears, impingement, or bursitis.
Sit on a folded blanket or bolster to reduce the depth of hip flexion and external rotation.
Knee Injury
Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.
Sit on a folded blanket to reduce the angle of knee flexion; never force the knee into Lotus without full range of motion.
Ankle Injury
Unstable or injured ankle joints can be overstressed by weight-bearing, extreme dorsiflexion, or plantar flexion.
Avoid full weight-bearing on the injured ankle; use a blanket for cushioning or switch to a seated alternative.
Props That Can Help
Optional supports — use when helpful, not required
Yoga Block
Sit on a block to elevate the hips and tilt the pelvis forward, relieving strain on the lower back and making hip flexion easier.
Folded Blanket
Sit on a folded blanket to elevate the hips slightly above the knees, encouraging a natural lumbar curve and easing the forward tilt of the pelvis.
Yoga Strap
A strap around the feet allows you to hold the full pose expression with a tall spine, even when hamstring or shoulder flexibility is limited.
See variation →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
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 Cow Face Pose?
Cow Face Pose, also called Gomukhasana is a classical yoga posture. Its Sanskrit name Gomukhasana translates word-for-word as: Go (Cow) · Mukha (Face) · Asana (Pose). In this posture, the body grounds through the sit bones while the spine rises tall. The posture works to open and strengthen the shoulders, release tension in the hips and stabilise the ankles. Improves posture. Opens the chest and increases lung capacity. It is particularly valued for developing greater flexibility and improving overall posture. Suitable for intermediate practitioners with foundational yoga experience, it is a calming cool-down, particularly beneficial for desk workers and prenatal. A block and blanket can be used to make the posture more accessible and support correct alignment. Practitioners with shoulder injury and hip injury should approach with care or consult a qualified teacher.
What are the benefits of Cow Face Pose?
Stretches shoulders, hips, thighs, and ankles. Improves posture. Opens the chest and increases lung capacity. Relieves sciatica. Calms the mind.
Who should avoid Cow Face Pose?
Avoid this pose if you have: Shoulder injuries, Hip injuries, Knee injuries, Ankle injuries.
How many steps are in Cow Face Pose?
Cow Face Pose is practiced in 9 steps. Sit in Dandasana (Staff Pose) with your spine straight.
Is Cow Face Pose suitable for beginners?
Cow Face Pose is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Cow Face Pose?
You may use: block, blanket, strap. Props make the pose more accessible and comfortable.
What conditions does Cow Face Pose help with?
Cow Face Pose is therapeutic for: flexibility, posture correction, sciatica, anxiety.
What poses should I do before Cow Face Pose?
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