Gomukhasana - Cow Face Pose


Cow face pose, popularly known as gomukhasana stretches your arms and shoulders. It releases tension from the shoulders and opens the chest to facilitate deep breathing. It also helps in eliminating rounded shoulders. Your sitting bones should be on the floor and the knees one over the other. 



  1. Perform staff pose 
  2. Bending your left leg, bring its heel under the right thigh, close to right hip 
  3. Bend your right leg over the left knee and let your right heel come close to left hip. Your right knee should be positioned directly above the left knee 
  4. Place your palms on the feet 
  5. Press the sitting bones in the floor and point the crown of the head to the ceiling 
  6. Bend the left elbow. Bring your left forearm behind your back 
  7. Position the back of the left hand in the middle of your back, close to shoulder blades. The left forearm and the fingers of the left hand should point upward 
  8. Inhale while extending the right arm over you head 
  9. Bending the right elbow, keep your right elbow between the shoulder blades. The right palm should face your back and the fingers of the right hand should be pointed downward 
  10. Clasp the fingers of the left hand with the right hand 
  11. Pull your shoulders away from each other to experience the stretch in the shoulders and opening up of chest 
  12. Remain in this pose from 10 seconds upto half minute before releasing the hands to returning to staff pose  
  13. Repeat steps 2 to 12 for the other side


  1. At first many students who learn this pose aren't able to easily grasp the back foot directly with their hands. Take a strap with a buckle. Slip a small loop over the back foot--let's say the left foot is extended back--and tighten the strap around the ball of the foot. Make sure the buckle is against the sole of the foot. Perform the leg position, and lay the strap on the floor along side the left leg. Bend the left knee and grasp the strap with the left hand. Swing that arm up and over your head, then reach back with the right hand. Hold the strap in both hands, and carefully walk your hands down the strap toward the foot. 
  2. It's often difficult to descend the outside of the front-leg hip all the way to the floor. Place a thickly folded blanket underneath the hip for support.


  1. Do not attempt if you have Knee, neck or hip problems.


Target Muscles

Additional Muscles