Gomukhasana {Cow Pose}-Steps And Benefits

gomukhasanaThis name comes from the Sanskrit words Go meaning “cow”, Mukha  meaning “head” or “mouth” and the Asana meaning “posture” or “seat”. This asana targets your hips and your shoulders – two of the most common sites for chronic pain and tension in the body This asana stretches several parts of the body simultaneously, including ankles, thighs, hips, chest, neck, arms and hands

How to do Gomukhasana

  • Pose in agnistambhasana(Fire log pose).
  • Slide your knees together in front of you,stacking the right knee directly on the top of left.
  • When aligned sit back in between your feet which should be equidistant from your hips.
  • Support your weight evenly amongst your sitting bones.
  • Now for the the upper body, extend your left arm up towards the sky. Then, bring your left hand down to the center of your back.


  • Reach your right arm out to the same side, parallel to the floor. Rotate the arm inward – your thumb will turn first towards the floor – until your palm faces the sky above.
  • Take a deep breath and, as you exhale, sweep your right arm behind and in the hollow of your lower back (as parallel to your spine as is comfortable).
  • Keeping your spine long, hook fingers or hold hands behind your back. If they don’t reach, hold a belt or strap in both hands. Then, lift your left elbow toward the sky and draw your right elbow toward the ground. Keep your left arm close to your head. Center yourself
  • Now release your arms, uncross your legs, and repeat Gomukhasana with the left knee on top and left elbow pointing down.


 Benefits of gomukhasana cow face pose

  • Stretches your hips, thighs, ankles and chest, shoulders, anterior deltoids, triceps, inner armpits and lats

Precautions of Gomukhasana

  • Don’t attempt this Asana in case of Neck, knee,hip and shoulders injury.
  • Don’t fasten your hands behind the back.Don’t go beyond over your abilities.

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Comments (7)

  • aaliya mehta Reply

    nice explaination but precautions should be there

    July 25, 2016 at 2:02 pm
    • sarvyoga Reply

      Thanks for your suggestion, very soon we will add precautions of this Asana. Keep in touch.
      thank you

      August 3, 2016 at 6:24 am
  • Samir Das Reply

    How long should we sit in this pose ?

    August 31, 2016 at 10:39 am
    • sarvyoga Reply

      In initial stage try to hold or sit for one to 3 minutes, and day by day increase the time of sitting.

      September 2, 2016 at 2:39 am
  • manoj Reply

    The first photo is correct, but the last illustration is incorrect.
    The hand on that side goes up whose leg is at the bottom.

    November 21, 2017 at 6:23 am
    • manoj Reply

      There seems to be some confusion about this. Sivananda yoga site says left leg under buttocks, right hand up

      November 21, 2017 at 6:34 am
      • Arahan Singh Reply

        @Manoj, Good to see your comment, You gave the reference of Sivananda Yoga site regarding this Asana, and that is absolutely correct. But Remember one thing, In Yoga there are so many Variations for Asana. so last illustration image is also correct.

        November 23, 2017 at 5:55 pm

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