What Is Gomukhasana Yoga (Cow Face Pose) & How To Do It? - A Step-by-Step Guide

Gomukhasana Yoga, Cow Face Pose, benefits of Cow Face Pose, benefits of Gomukhasana Yoga, how to do Cow Face Pose, cow face pose yoga benefits,

What is Gomukhasana Yoga (Cow Face Pose) 

Gomukhasana, or Cow Face Pose, is a fundamental yoga asana that not only enhances flexibility but also brings a sense of balance to the practitioner. Named after the resemblance of the posture to a cow's face, this pose combines elements of mindfulness.

In this article, we will delve into the various aspects of Gomukhasana, including its historical roots, anatomical benefits, therapeutic applications, and precautions to be taken.

Points to Remember Before Practicing Gomukhasana Yoga

  • Do some warm up exercises to activate the body.

  • If you are under any medical supervision or have undergone any type of surgery, consult your doctor before any asana.

  • Deeply focus on breathing both inhale and exhale.

  • Do not hesitate to use props like a yoga strap or block if needed.

  • Listen to your body and avoid pushing into pain.

Infographics of Gomukhasana-Yoga (Cow-Face-Pose)

How to do Gomukhasana Yoga (Cow Face Pose)

Step1. Sit on your yoga mat with legs extended.

Step2. Bend your right knee and cross it over the left, placing the right foot beside the left hip.

Step3. Bring the left leg over the right, stacking the knees on top of each other.

Step4. Align the hips and sit evenly on both sitting bones.

Step5. Inhale, extending the right arm overhead, and bend the elbow. Reach the hand down the center of the back.

Step6. Repeat the same with left arm and clasp the fingers of both hands.

Step7. Sit with back straight and see forward or slightly upward.

# Hold the pose for 30 seconds to 1 minute, breathing steadily.

Step8. Release the arms, uncross the legs

# Repeat the same on the other side.

Also Read: Benefits Of Bhadrasana Yoga (Butterfly Pose) & How To Do It? - A Step-by-Step Guide



Benefits of Gomukhasana Yoga

1. Gomukhasan is a very good asana for overall spine, arm, shoulder and hip stretch.

2. It makes the spines erect and flexible.

3. Gives relief in sciatica pain.

4. Improves metabolic functions of the body

5. Release the body stress so effectively

6. Strengthens core muscles and buttocks

Therapeutic Benefits of Gomukhasana Yoga

Gomukhasan offers therapeutic advantages for specific conditions like Carpal tunnel syndrome symptoms are relieved with gomukhasan

Sciatica: Sciatica pain is reduced

Also Read: 10 Benefits Of Gomukhasana Yoga (Cow Face Pose) For Your Overall Health - Detailed Explanation

Who Should Avoid Gomukhasana Yoga

  • Individuals with acute shoulder, hip, or knee injuries.

  • Pregnant women: particularly in later stages.

  • Those with severe back issues.

  • People with limited mobility or joint restrictions.

  • Individuals with high blood pressure.

Historical Evidence

While specific historical records on the origin of Gomukhasana are scarce, it is deeply rooted in traditional Hatha Yoga. Many ancient yogic texts mention the importance of seated poses for meditation and flexibility, and Gomukhasana likely evolved as part of these teachings.

Anatomy Involved in Gomukhasana Yoga

  • Gomukhasana engages various muscle groups and joints

  • Shoulders: Stretched and strengthened as the arms move into the clasped position.

  • Chest: Opened and expanded, enhancing lung capacity.

  • Hips: Flexors and external rotators activated.

  • Spine: Twisted gently, promoting flexibility.

  • Buttocks: Engaged for stability and strength.

Advanced Yoga Poses After Gomukhasana Yoga

1. Eka Pada Rajakapotasana - Pigeon Pose

2. Supta Baddha Konasana - Reclining Bound Angle Pose

3. Bharadvajasana - Bharadvaja's Twist

A Note from Yoga Teacher

Dear yogis,

Gomukhasana is a gateway to self-discovery, an invitation to release what no longer serves. In stillness, shed layers concealing your authentic self. With each practice, step into this sacred sanctuary within, honoring the divine within you!

With love and light

Also Read: Ardha Matsyendrasana Yoga (Half Lord of the Fishes Pose): A Comprehensive Guide to Benefits, Techniques, and Precautions

If you're new to yoga and want to start practicing yoga in an organized way to learn the correct techniques for yoga asanas, our Yoga for Beginners course is the ideal choice for you.Explore our 100-hour Yoga Teacher Training course, offered by one of The Best Yoga School in Rishikesh, perfect for those interested in increasing their practice and teaching abilities.

Explore the world of healing and meditation through our exceptional Sound Healing course in Rishikesh. Designed for people who are passionate about learning and engaging with these activities that change lives

Reiki Healing Certificate Course In India

Frequently Asked Questions

Yes Gomukhasan is a simple asana that ca beginner can practice easily.

Yes, regular practice can reduce shoulder discomfort.

Yes, using props or opting for modified versions can be beneficial.

Start with 30 seconds and gradually extend to 1 minute on each side

Avoid it in later stages, better consult your gynaecology doctor.


It helps calm the mind, reduce stress, and enhance focus.

It's advisable to practice any asana on an empty stomach.

Yes, it can be practiced in the evening but with empty stomach. Consistency is key.

While it primarily focuses on flexibility, it contributes to overall fitness.

Yes, to ensure balance and symmetry in the body.

Yes, with modifications and gradual progression.

The chest opening enhances lung capacity and deepens breathing.

It is commonly found in Hatha and Ashtanga Yoga sequences.

While it primarily focuses on the upper body, it engages the hips and lower back.

It's generally safe, but listen to your body and modify as needed.

Focus on breath awareness and maintaining a calm, steady mind.

Yes, It activates manipura chakra and mooladhara chakra.

Haritha Courses and Retreats Programs

Yoga Teacher Training

Haritha offers 100, 200, 300 hours yoga teacher training in Rishikesh

Ayurveda Courses

Haritha short/long term ayurveda massage, therapy, diploma courses

Healing Meditation Courses

Know about Haritha healing and meditation courses and therapies

Ayurveda & Yoga Retreats

Haritha yoga, meditation, ayurveda and healing retreat programs