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Beginnerseated

Variations (1)

Gomukhasana

With Props (1)

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Gomukhasana (seated, modifications with belt)

Cow Face Pose with Strap

Gomukhasana with Strap · गोमुखासन स्ट्रैप

Also known as: Strap-Assisted Gomukhasana

GoCow·MukhaFace·AsanaPose

Cow Face Pose with Strap, also called Strap-Assisted Gomukhasana is a classical yoga posture. Its Sanskrit name Gomukhasana with Strap 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 and open the chest. Gradual shoulder opening. Iyengar essential. It is particularly valued for improving overall posture. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and seniors. A strap can be used to make the posture more accessible and support correct alignment.

Anatomy Involved

Benefits

4

Makes Gomukhasana arms accessible
Gradual shoulder opening
Iyengar essential
Great for desk workers
Full anatomical benefits — muscles, joints, organs →

Avoid If

1

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.

Props That Can Help

Optional supports — use when helpful, not required

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.

Common Mistakes to Avoid

✕Rounding the lower back — sit on a folded blanket if needed

✕Forcing the knees down — let gravity work naturally

✕Collapsing the chest and slouching forward

✕Tensing the neck and jaw

✕Rushing into the pose without proper alignment first

✕Holding tension — allow complete release in the supported position

Teaching Cues

For yoga teachers — verbal cues to guide students

6 cues

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
6Surrender the weight of the body to the props and the floor

Pose Details

Helps With

shoulder injuryposture correctionneck pain

Pose Type

restorative

Body Focus

shoulders

Focus Areas

flexibility

Best For

beginnersseniorsdesk workers

Yoga Styles

iyengarhatha

When to Practice

warm upcool down

Position

seated

Practice Flow

Gomukhasana

Staff Pose

Baddha Konasana

Adho Mukha Virasana (Child's Pose)

GO

This pose

Supta Matsyendrasana I (Supine Spinal Twist)

Savasana

How to Practice

1

1. Sit in Gomukhasana (or any seat).

2

2. Right arm up, reach down behind back.

3

3. Left arm down, reach up behind back.

4

4. Hold strap in top hand — dangling behind back.

5

5. Bottom hand grabs strap.

5 more steps remaining

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Frequently Asked Questions

Common questions about Gomukhasana with Strap

What is Cow Face Pose with Strap?

Cow Face Pose with Strap, also called Strap-Assisted Gomukhasana is a classical yoga posture. Its Sanskrit name Gomukhasana with Strap 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 and open the chest. Gradual shoulder opening. Iyengar essential. It is particularly valued for improving overall posture. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and seniors. A strap can be used to make the posture more accessible and support correct alignment.

What are the benefits of Cow Face Pose with Strap?

Makes Gomukhasana arms accessible. Gradual shoulder opening. Iyengar essential. Great for desk workers.

Who should avoid Cow Face Pose with Strap?

Avoid this pose if you have: Shoulder injuries (acute).

How many steps are in Cow Face Pose with Strap?

Cow Face Pose with Strap is practiced in 10 steps. Sit in Gomukhasana (or any seat).

Is Cow Face Pose with Strap suitable for beginners?

Yes, Cow Face Pose with Strap is a beginner-friendly pose suitable for all levels.

What props are needed for Cow Face Pose with Strap?

You may use: strap. Props make the pose more accessible and comfortable.

What conditions does Cow Face Pose with Strap help with?

Cow Face Pose with Strap is therapeutic for: shoulder injury, posture correction, neck pain.

What poses should I do before Cow Face Pose with Strap?

Prepare with: Gomukhasana, Staff Pose, Baddha Konasana, Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.