Cow Face Yoga Pose
overview

Cow Face Yoga Pose is a seated twist pose that stretches the shoulders and is ideal for yogis and yoginis at an intermediate level.

anahata – the heart chakra
related poses
How To Do Cow Face Yoga Pose
  1. Sit with your legs together extended in front of you (in the Staff Pose or Dandasana). Bend your left leg and slide your left foot under your right thigh so it comes to rest on the outside of your right hip.
  2. Cross your right leg over your left leg so that your right knee is on top of your left, and your right foot is next to your left hip. Your heels should be equally close to your hips. Tug them close to you accordingly.
  3. Hold your left arm up towards the sky, then bend your left elbow so your hand rests in the middle of your back between your shoulder blades. Your palm should be against your back.
  4. Hold your right arm out away from you so that it is parallel to the floor. Bend your right elbow towards the floor, move your towards your body so that your elbow is tucked against your side and your lower arm rests against your back. The back of your hand should be against your back.
  5. If you can, clasp the fingers of both hands together.
  6. Hold pose for about a minute. To come out, return to the starting position and repeat on the other side.
Notes
  • Breathe deeply through each step.
  • If you have knee, hip, shoulder or neck problems consult your doctor and yogi on whether you should perform this pose and proper precautions to take.
Tips
Like most sitting poses, Cow Face Pose can only be performed properly if the sitting bones lay evenly on the ground. Use a blanket or towel to lift them off the hard floor and ensure they are both supported.
If you cannot clasp your hands behind your back, hold a towel or some kind of strap.
Stretches & Strengthens

All Muscles: Biceps, triceps, shoulders, armpits, chest, hips, quads, ankles
Target Muscles: Shoulders, biceps, triceps

Health Benefits of Cow Face Yoga Pose
  • Improves posture.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Gomukhasana

(go-moo-KAHS-anna)

go: cow, ox, herd of cattle
mukha: face
asana: posture

History & Mythology

History & Mythology

This asana is called the Gomukhasana or Cow Face Face Pose, simply because the shape the body makes resembles the face of a cow. The overlapping legs are the lips, the torso is the face and the arms are the floppy ears. Cows have been important animals in Hindu lore and customs for thousands of years. They are often associated with wealth and are considered maternal figures.
We are constantly researching to find more information about the history and mythology behind each pose. If you have any further information, we’d love to hear from you.