Cow Face

The Cow Face Pose (Gomukhasana) might sound like a quirky farmyard reference, but don’t let the name fool you—this pose is a powerhouse of benefits. It’s all about that deep hip and shoulder stretch, combined with a seated posture that promotes balance and focus.

No wonder it’s a staple in yoga studios around the globe.

Pose details

How to do the Cow Face pose

Before diving into Cow Face Pose (Gomukhasana), it’s beneficial to warm up with poses that open the hips, shoulders, and chest, such as Cat-Cow Pose, Thread the Needle, and Pigeon Pose.

Once you’re ready, follow these steps:

1. Start in a seated position. Sit on the floor with your legs extended straight in front of you. Bend your knees and place your feet flat on the floor.
2. Cross your legs. Slide your left foot under your right knee and bring it to the outside of your right hip. Then, cross your right leg over your left, stacking your right knee directly on top of your left knee. Your right foot should be by the outside of your left hip.
3. Adjust your seat. Sit evenly on both sit bones. If this is uncomfortable, you can sit on a folded blanket or a yoga block to elevate your hips.
4. Position your arms. Extend your left arm out to the side and then rotate it inward so your thumb points down. Bend your elbow and bring your left hand up your back. Now, extend your right arm up toward the ceiling, bend your elbow, and reach your right hand down your back to clasp your left hand. If your hands don’t meet, use a strap or towel to bridge the gap.
5. Align your spine. Sit up tall, lengthening through your spine. Draw your shoulder blades down your back and keep your chest open. Gaze softly forward or close your eyes.
6. Hold the pose. Stay in Cow Face Pose for five to ten breaths, or as long as comfortable. Focus on maintaining a steady breath and a relaxed face.
7. Release and switch sides. To come out of the pose, release your hands and uncross your legs. Repeat the pose on the opposite side, crossing your right leg under your left and switching the position of your arms.

Modifications

If Cow Face Pose feels a bit too challenging, don’t worry—there are plenty of ways to modify it while still getting the benefits:

• Use a strap: If your hands don’t quite meet behind your back, use a yoga strap or a belt. Hold one end of the strap in your top hand and the other end in your bottom hand. This will help you gradually increase your shoulder flexibility.
• Sit on a block: Elevate your hips by sitting on a yoga block or a folded blanket. This can make it easier to stack your knees and align your spine, providing a more comfortable stretch for your hips and thighs.
• Modify the arm position: If reaching behind your back is too intense, simply hold your elbows behind your back or place your hands on your hips. This will still give you a gentle shoulder stretch without straining.
• Focus on one leg at a time: Instead of stacking both knees, extend one leg straight out in front of you and bend the other leg, bringing the foot to the opposite hip. This half variation allows you to work on hip flexibility without overwhelming your joints.
• Use a wall for support: Sit with your back against a wall to help maintain an upright posture. This can prevent you from slumping forward and ensure that you’re getting the full benefits of the pose.

Safety tips

• Warm up properly with poses like Cat-Cow or Shoulder Rolls to prepare your shoulders and hips.
• Avoid forcing the stretch. Go at your own pace, and don’t push past your comfort level.
• Keep your knees stacked. Ensure they are aligned to avoid putting unnecessary strain on your hips and lower back.
• Breathe deeply throughout the pose, and exit slowly to maintain balance and avoid discomfort.

Similar yoga poses

Cow Face Pose (Gomukhasana)

This seated pose deeply stretches the shoulders, hips, and thighs, promoting flexibility and relaxation in the upper body.

Eagle Pose (Garudasana)

This standing balance pose involves wrapping the arms and legs around each other, providing a deep stretch to the shoulders and hips, similar to the upper body stretch in Cow Face Pose.

Thread the Needle Pose (Parsva Balasana)

A gentle twist and shoulder opener, this pose stretches the shoulders and upper back, offering a similar release to the shoulder stretch in Cow Face Pose.

Shoelace Pose (Agnistambhasana)

This seated hip opener involves stacking the shins on top of each other, providing a deep stretch to the hips and outer thighs, akin to the lower body stretch in Cow Face Pose.

Reverse Prayer Pose (Pashchima Namaskarasana)

This standing or seated pose involves bringing the palms together behind the back, deeply stretching the shoulders and chest, much like the arm position in Cow Face Pose.