Intermediatesupine

Reclined Cow Face Pose

सुप्त गोमुखासन

Supta Gomukhasana is a gentle supine hip opener that stretches the outer hips and glutes while keeping the spine grounded. It helps to release tension in the pelvic region and promotes relaxation.

Anatomy Involved

Benefits

Stretches the outer hips, glutes, and thighs deeply.
Relieves tension in the lower back and sacrum.
Improves flexibility in the hip joints.
Calms the nervous system and promotes relaxation.
May help alleviate mild sciatica pain.
Full anatomical benefits — muscles, joints, organs →

Avoid If

Severe knee or hip injury (especially meniscus tears or hip impingement).
Acute lower back pain or disc issues.
Recent abdominal surgery.
Significant groin strain.
Sciatica flare-up (exercise caution).

Common Mistakes to Avoid

✕Lifting the shoulders toward the ears — keep them relaxed

✕Flattening the natural curve of the lower back

✕Tensing the facial muscles and jaw

✕Holding the breath

✕Forcing the legs into position rather than using props for support

✕Forcing the hips open beyond their current range

✕Holding tension — allow complete release in the supported position

Teaching Cues

For yoga teachers — verbal cues to guide students

7 cues

1Press the back of the head gently into the floor
2Keep the lower back in its natural curve
3Relax the shoulders away from the ears
4Soften the facial muscles and jaw
5Breathe deeply into the belly
6Allow the hip joints to open gradually — never force
7Surrender the weight of the body to the props and the floor

Pose Details

Helps With

flexibilitysciaticahip injuryanxiety

Pose Type

hip openerrestorative

Body Focus

hipslower body

Focus Areas

flexibilityrelaxationbreathing

Best For

beginnersdesk workers

Yoga Styles

iyengaryinrestorative

When to Practice

cool downrestorative

Position

supine

Modify If You Have

knee injury

Place a blanket or support between the knees or reduce the depth of the cross.

hip injury

Hold shins or use a strap around the feet instead of gripping the outer edges.

flexibility

If reaching feet is difficult, hold ankles or shins, or use a yoga strap around the feet.

Target Areas

Practice Flow

Supta Tadasana

Apanasana

Supta Padangusthasana I

This pose

Supta Baddha Konasana

Savasana

About this Pose

Supta Gomukhasana is a gentle supine hip opener that stretches the outer hips and glutes while keeping the spine grounded. It helps to release tension in the pelvic region and promotes relaxation.

How to Practice

1. Lie supine on your back, bend your knees, and place your feet flat on the floor, heels close to the buttocks.

2. Inhale and cross your right knee over your left thigh, as if preparing for Garudasana (Eagle Pose) legs.

3. Gently draw both knees towards your chest.

4. Exhale and reach for the outer edges of your right foot and left foot with your hands. If this is not possible, hold your ankles or shins.

5. Gently draw your feet sideways, towards your armpits, as if tucking your feet into your armpits. Maintain the crossing of the thighs.

7 more steps remaining

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Frequently Asked Questions

Common questions about Reclined Cow Face Pose

What is Reclined Cow Face Pose?

Supta Gomukhasana is a gentle supine hip opener that stretches the outer hips and glutes while keeping the spine grounded. It helps to release tension in the pelvic region and promotes relaxation.

What are the benefits of Reclined Cow Face Pose?

Stretches the outer hips, glutes, and thighs deeply.. Relieves tension in the lower back and sacrum.. Improves flexibility in the hip joints.. Calms the nervous system and promotes relaxation.. May help alleviate mild sciatica pain.. Opens the chest and shoulders when performed correctly..

Who should avoid Reclined Cow Face Pose?

Avoid this pose if you have: Severe knee or hip injury (especially meniscus tears or hip impingement)., Acute lower back pain or disc issues., Recent abdominal surgery., Significant groin strain., Sciatica flare-up (exercise caution)..

How many steps are in Reclined Cow Face Pose?

Reclined Cow Face Pose is practiced in 12 steps. Lie supine on your back, bend your knees, and place your feet flat on the floor, heels close to the buttocks.

Is Reclined Cow Face Pose suitable for beginners?

Reclined Cow Face Pose is an intermediate-level pose. Beginners should practice with props or under guidance.

What props are needed for Reclined Cow Face Pose?

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

What conditions does Reclined Cow Face Pose help with?

Reclined Cow Face Pose is therapeutic for: flexibility, sciatica, hip injury, anxiety.

What poses should I do before Reclined Cow Face Pose?

Prepare with: Supta Tadasana, Apanasana, Supta Padangusthasana I. These warm up the relevant muscles and joints.