Cow Face Pose
Gomukhasana
About This Pose
Cow Face Pose (Gomukhasana) is a seated posture that simultaneously opens the outer hips and the shoulders. The knees stack one directly over the other while the arms clasp behind the back, one reaching over the shoulder and the other from below. The shape gets its name from the resemblance to a cow face. Gomukhasana releases deep tension in the outer hips and IT band, stretches the chest and triceps, and encourages an upright, lifted spine. It is a grounding pose often held longer to invite a meditative quality.
Step-by-Step Instructions
- 1
Begin seated with the legs extended
- 2
Bend the knees and stack the right knee over the left
- 3
Draw both feet toward the opposite hips
- 4
Sit evenly on both sitting bones
- 5
Reach the right arm up and bend the elbow
- 6
Bring the right hand down between the shoulder blades
- 7
Sweep the left arm behind the low back
- 8
Clasp the hands or hold a strap
- 9
Lift the chest and lengthen the spine
- 10
Hold 5 to 8 breaths, then switch sides
Alignment Cues
- Knees stacked and centered
- Both sitting bones grounded
- Spine tall, chest lifted
- Top elbow pointing up, bottom elbow down
- Shoulders drawing back, not hunching
Benefits
- Opens the outer hips and IT band
- Stretches the shoulders, chest, and triceps
- Improves posture and spinal length
- Relieves stiffness in the upper back
- Encourages calm and introspection
- Counters desk-bound shoulder tension
Modifications
- Sit on a folded blanket to level the hips
- Use a strap between the hands
- Keep the bottom leg straight if the knee complains
Variations
- Fold forward over the legs
- Practice the arm bind alone
- Add a gentle twist
Cautions & Contraindications
Cautions
- Sit evenly on both sitting bones
- Never force the arm bind
- Use a strap between the hands if needed
Avoid this pose if you have:
- Serious knee injury
- Shoulder injury
- Recent hip issues
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
45 seconds
Tags
Equipment
