Seated Cow Face Arms
Gomukhasana Arms
About This Pose
Seated Cow Face Arms (Gomukhasana arms) is a powerful shoulder stretch that opens both the external and internal rotators simultaneously. One arm reaches up and behind while the other comes from below, creating a bind or clasp behind the back. This pose addresses the common imbalance of tight shoulders and is especially beneficial for those who sit at desks or carry tension in the upper body.
Step-by-Step Instructions
- 1
Sit comfortably in a cross-legged position or on your heels
- 2
Reach your right arm up toward the ceiling
- 3
Bend the elbow and drop your right hand behind your head
- 4
Reach your left arm out to the side, then bend it behind your back
- 5
Try to clasp fingers or use a strap between the hands
- 6
Hold for 5-8 breaths, keeping the spine tall
- 7
Release and switch arm positions
Alignment Cues
- Keep the top elbow pointing straight up
- Avoid letting the head push forward
- Draw the shoulder blades together
- Maintain length through the side body
Benefits
- Stretches the rotator cuff and deltoids
- Opens the chest and improves posture
- Increases shoulder mobility in both directions
- Releases chronic upper back and shoulder tension
- Prepares the body for advanced binds
Modifications
- Use strap
Variations
- Single arm stretch
Cautions & Contraindications
Cautions
- Avoid forcing bind
Avoid this pose if you have:
- Shoulder injury
Quick Facts
Primary Focus
shouldersSecondary Focus
Suggested Hold
35 seconds
Tags
Equipment
