How to Do Cow Face Pose in Yoga – Useful Info

Photo of author

Yoga is among the most popular training activities worldwide, and there’s a purpose why it’s still so popular these days. The answer to all of your yoga questions is to help you figure out which method is best for you. For the same purpose, we will know about Cow Face Pose here.

Yoga is indeed the act of bringing your physique, mind, and spirit into harmony. Yoga is a spiritual thing that is not rooted in religion. Because it was born in the exact location of Hinduism, Yoga has been misconstrued as a Hindu invention.

Yoga is about thorough health, mental, and spiritual transformation. Yoga can improve your mind, soul, and spirit in this way.

Is Yoga considered a Hindu practice? Is it a different type of workout? Is it possible for it to assist me in losing weight? Is it possible that it will improve my sex life? There’s much debate about Yoga right now, whether concerns, misunderstanding, or controversy.

There are also a lot of urban legends. The Hyderabad Times examines several common questions, removes some misunderstandings, and clarifies what Yoga is or is not.

In Yoga, body, mind, and spirit are brought into peace. It is also the most reliable and successful approach to holistically replenishing and shaping one’s physique. 

Asana is a Sanskrit phrase that means “body position” or “position,” It has various health advantages, including great versatility, blood circulation, resistance, and physical prowess. 

Gomukhasana, also called cow-face posture because the body resembled a cow’s face when in this position, is one such asana. It’s a sitting yoga pose that stretches your arms, triceps, shoulders, and chest. This asana is beneficial for relieving stress in the shoulders and hips. Cow Face Pose for beginners is the most acceptable option to start with.

Gomukhasana – Cow Face Pose

Gomukhasana is derived from the Sanskrit words “go” and “Mukha,” which mean “face” and urges us to place our bodies in a configuration that resembles a cow’s face. Imagine the arms as ears, the belly button as the nose, and the legs as the mouth if you’re having difficulties seeing it.

While this pose appears to take all that we have (particularly our hips, shoulders, and spine), it also gives us so much more.

However, according to popular belief, the activities that drain and replenish us are not the same! Some connections can make you feel tired, while others will leave you looking energized.

A familial commitment can be extremely fulfilling, yet a creative endeavor can rapidly become a chore. Gomukhasana teaches us that the most rewarding aspects of life frequently require effort and perseverance.

And “trying to give it all” does not imply that you will come up empty-handed. It’s typically the most effective approach to feel more satisfied.

How to Perform Gomukhasana (Cow Face Pose) in Yoga

Hips, ankles, shoulders, arms, and chest are all objectives. Cow Face Pose for beginners is best. The majority of people think of hip openers in Yoga as a wide-legged stance.

However, hip bends like Cow Face (Gomukhasana), in which the legs are brought close, stimulate the muscle uniquely encircling the pelvic.

Cow Face Pose benefits

Gomukhasana extends practically every body area, including your hips, ankles, shoulders, arms, and chest. It highlights how distinct are the two sides of most tissue and organs; bringing your arms together behind your back on one side is typically considerably more accessible than the other.

As a result of this position, your position may be corrected, and your mobility may begin to equalize. Individuals who sit for lengthy amounts of time at work will benefit from this pose since it opens up the hips and chest, which assists in counteracting the slump that most individuals form when they’re seated. Grounding and soothing, it’s the perfect pose.

Directions in a Step-by-Step Format

  • Begin with Dandasana (Staff Pose).
  • The right knee should be bent. Raise your left foot around the outside of your right hip and under your right knee. Raise your right foot to the outside of your left hip, stacking your right knee over your left knee.
  • You should be able to feel the ground through your sitting bones.
  • Help extend your back and raise your hands out to the sides, fingers pointing ahead, as you breathe.
  • To achieve this, internal twist your right shoulder so that your thumb points down and your palm is towards the wall over your head. Sweep your arm behind your back, palm facing outwards, and move your hand up across your shoulder blades.
  • Extend your left arm up towards the ceiling, fingers pointing upwards, palm towards the front. Bend down for the proper fingertips, bending the elbow and connecting the fingers if they connect.
  • So your right knee is now on top, and your left elbow is pointing upward.
  • Open your chest and press your shoulder blades into your back ribs.
  • Take a couple of deep breaths and hold them.

Relax the arms, uncross the legs, and repeat on the opposite side to exit the pose. Try switching your legs and arms as well. The reverse side elbow is pointed upwards, whatever knee is piled on top.

Frequent Errors in Cow Face Pose

Maintain a straight spine rather than a twisted one. From the top of your skull to your tailbone, you should have a perfect line. To unite your hands, avoid twisting. Do not push your ribs out while clapping your hands.

Instead, start reducing your pelvis to the floor and broadening your lower back. Also, avoid arching your back and inwardly curling your chest. Instead, extend your upper arms.

Cow Face Pose variations and modifications

In discomfort and injuries, there are a couple of adaptations and Cow Face Pose modifications. Cow Face Posture is considered a base pose since it can create Cow Face Pose variations that may be modified.

If your shoulders are stiff, try putting your arms at your sides. Placing a rope between your arms is another possibility (as indicated above). A third option is to lay a pillow or blanket beneath the hips to reduce the severity.

For amateurs, omitting the arms fold and focusing just on the hips is a frequent alternative. A few minor adjustments can make the stance more pleasant as you improve and then raise the challenge. It’s possible to view Cow Face Pose Modifications photographs on this blog.

Cow Face Pose
Cow Face Pose

Come into a forward bend while maintaining the spine long and the hands clasped to deepen the pose. Placing your feet further away from your hips is beneficial when dealing with the hip release.

Precautions and Safety

If you have a shoulder, neck, or knee ailment, avoid this position. Consider how this position feels on your knees and adjust your props accordingly, or skip it altogether if you can’t secure a place that doesn’t hurt your legs.

Gomukhasana’s Health Advantages

Cow Face Pose benefits
Gomukhasana’s Health Advantages

Numerous Health Advantages are listed below – 

Promotes Body Position

Gomukhasana extends the muscles in the feet, ankles, chest, and shoulders, strengthening them improving body posture. Mostly all body joints are in use throughout the asana, which enhances blood flow and guarantees the body receives more circulation and nourishment. It reduces damage to the ankles, chest, back, and shoulder in the long term.

Cures Sciatica Infection

Sciatica is a name for leg nerves pain caused by pressure and stimulation of the peripheral nerves, which starts in the lumbar back, travels through the buttocks, and goes down the leg. By extending and relaxing the vertebrae, Gomukhasana helps alleviate or prevent such aches.

Accelerate The Kidney

Gomukhasana is the best practice for kidneys function. It also lowers the production of kidney stones, according to a study. It also increased the rate of urinating, cleaning out all the toxins, acids, and other waste.

Improves Sexual Functioning

Some yoga teachers advise that you practice Gomukhasana daily to maintain your sex relationship strong. This asana squeezes our genital organs, assisting in creating hormone levels, blood flow, and general sexual function. It also improves the hips, calf, and upper thighs, which are crucial for sexual function.

Fear and Worry are Relieved

Everybody is managing work and personal life, which is tough. Gomukhasana is one of the most effective strategies to relieve tension.

It’s a unique blend of mental and physical exercises that helps to reduce heart rate and blood pressure, two of the most common perceived stress. Any yoga practice that follows a slow and regular breathing technique offers a sense of tranquility to the mind.

Gomukhasana variation

The Gomukhasana set includes the following poses.

Cow Face Pose variations
Gomukhasana variation

Vajra Gomukhasana

Vajra Gomukhasana is a yoga Diamond Cow Face Pose. Your legs are in Vajrasana in this position. Your hands and upper body are in Gomukhasana.

Gomukhasana Mahvajra (Great Diamond Cow Face Pose)

It is another variation of Vajra Gomukhasana; the palms of both hands are clasped on the back instead of fingers.

Hasta Gomukhasana (Hand Cow Face Pose)

Your hands weren’t behind your back while you sat in Gomukhasana. They are then elevated above your shoulders. At this position, your arms are crossed, and your elbows are pointing to the roof. It is a kind of Gomukhasana variation.

Gomukhasana (Baddha Gomukhasana) (Bound Pose)

Baddha Konasana, or Bound Angle Pose, prepares the bottom body for Gomukhasana. It stretches the groin muscles and inner thighs while opening up the hips.

Back up on the floor and place your feet in front of you. Bend your knees and bring your feet towards you as you exhale. Place your feet in front of your pelvis, allowing the outside borders of your feet to lie on the mat.

Let your knees descend to a reasonable level with either side. Allow them to hang in space if available, rather than forcing them to touch the earth. If you like, you can place blocks beneath your knees. 

Take your feet in your hands and pull them as close to your pelvis as you can while maintaining them on the ground. 

You should deep breaths while maintaining this posture, making sure your backbone is long and your shoulders are relaxed. Return to a comfortable seated position after roughly a minute of holding.

Supta Gomukhasana also known as Supine Cow Face Pose

Usefulness: Supine Cow Face Pose stretches the gluteal Maximus muscles connected to the IT band.

supine Cow Face Pose
Supine Cow Face Pose

While lying on your back, cross one knee over the other. Be sure to keep a firm grip on the floor while hugging the knees in toward the chest. Stay here if you need a nice stretch. 

You can flex your feet while grabbing and pulling on your ankles for those who don’t know how to do this. Afterward, cross your legs in a different direction and hold for a minute before repeating.

During Pregnancy, Gomukhasana

Diamond Cow Face Pose
Gomukhasana During Pregnancy

Gomukhasana has the following contraindications. Those who experience pain in their wrists, ankles, or spine should be avoided. Arms release the shoulder joints lengthens the ribcage, and extends the latissimus dorsi bodybuilders lats in Gomukhasana.

As a result, it’s a gateway posture, leading to various other significant asanas like Headstand and Shoulderstand.

Place the block beneath the ribcage with the legs stacked on top of each other and the elbow under the shoulder. It aids in the relief of tense shoulders as well as the release of the cervical spine. This should not be done if you have shoulder, knee, or back pain.

Mention the dangers of Gomukhasana and Bhujangasana. Legs in this position operate as hip openers, and stretching the arms can help open up the chest and counterbalance the slump caused by front-end weight. For about a minute, hold this position. 

There are distinct sections on the significance of breath, space visualization, and meditation, including rehabilitative Yoga for pregnant women and yoga Nidra. Inhale and exhale while bending your right knee and placing it on your left knee so that the sole of your right leg contacts the left hip.

It discusses common pregnant concerns and trimester features and how to utilize this information in your lessons, including the ideal asanas and asanas to prevent. 

The muscles behind the knees are stretched in Gomukhasana. It is beneficial to the health of the spine. Bhujangasana has the following risks. It’s not recommended for people with lumbago, hernias, or cervical spondylosis.

Let the arms uncross the legs and continue with the arms and legs reversed for the same time. Note that the same-side arm is lower than whatever portion is on top.

Hips, thighs, shoulders, armpits, triceps, and chest are all stretched. Is it OK to do Gomukhasana when pregnant? This asana stretches the back and makes it more supple. The hips and shoulders are stimulated in Gomukhasana.

Gomukhasana is a famous yoga pose that is practiced by people all over the world. In Gomukhasana, open the chest and extend the arm. Sit with your legs extended out straight in front of you. 

It is an asana for sitting. If you have any form of a knee issue, stay away from this. Cow Face Pose benefits make it a must to be included in your yoga practice. 

After a meal, Gomukhasana

Extending all of these bodily parts serves to induce relaxation and restore the balance between mind and body. If your shoulders are tense, try connecting your hands behind your back with a sling.

It is critical to perform this asana on an empty stomach. By the time you rise to your asana, your stomach will be open. It’s preferable to do it first thing in the morning. It should be completed immediately following a meal. 

Gomukhasana influences the Vajra Nadi and stops prana from flowing forth on a meditation level. Gomukhasana is a famously challenging pose for persons with stiff shoulders who can’t connect their fingers.

ArdhaChandrasana and Gomukhasana are two other asanas you might try after consulting with a health specialist. 

Although it is frequently recommended to practice Yoga on an empty stomach, one particular asana is much better after food because it aids metabolism. The health advantages of Gomukhasana are numerous.

This practice should not be followed immediately after a meal. Yoga is an excellent form of activity that concentrates on inhalation and exhalation and has various health benefits. 

Gomukhasana is a sitting asana that extends the arms, triceps, shoulder, and chest in Hatha Yoga and Contemporary yogic practice.

Eating directions for Gomukhasana

Should have food 3-4 hours before performing the position. It is also said to help with constipation and vitamin digestion in the body. It can also be done in the evening or at any other time of day. 

If necessary, adjust Gomukhasana to reach a safe position in your body. This is why it’s a thing to do Yoga after a meal.

Make sure you eat at least 10 to 12 hours before your practice. Some yoga postures can help you improve your digestion. Once you’ve identified your sticky side, begin on that side and repeat once you’ve completed the simple side.

If you have a leg or knee injury, don’t do it. Breathe regularly and focus your attention on the flow of air passing through your nostrils. 10. This is one of the reasons why Yoga is such a great activity to do after a large dinner.

You Can do it before or after a snack. 10. Gomukhasana is a Sanskrit phrase that means “Cow Face Pose.” People have a high likelihood of overeating. It is better to practice Gomukhasana first thing in the morning. It is commonly stated that should do any exercise after a meal. 

Walking time: 10 minutes following your meal with a 10-15 minute stroll might help your digestion tremendously.

Before you practice Gomukhasana, keep these things in mind

  • It aids in chest, shoulder, triceps, and arm flexibility.
  •  Should not follow This practice immediately after a meal. It’s preferable to do it first thing in the morning. Before you practice Gomukhasana, keep these things in mind.
  • In simple terms, it is a sitting yoga stance combined with a few other poses that allow the practitioner to sit upright. The health advantages of Gomukhasana are numerous. One part, typically the one with the strong arm, will be more straightforward than the other.
  • According to reports, a better posture after supper is any motion that helps extend your upper body and abdomen while also relaxing your respiration. Must do this asana with an empty stomach and bowels. Holding a strap between the hands is a straightforward solution to this problem.
  • After supper, this may be the most beneficial yoga stance—severe difficulties with the neck or shoulders. Gomukhasana Cow Pose is a Hatha Yoga sitting Cow Face Pose for beginners that extends and stretches numerous body components, such as the thighs, hips, ankles, arms, chest, and shoulders.

Gomukhasana restrictions

  1. Shoulder pain or injury: Do not perform Gomukhasana if you are feeling severe shoulder pain. Do the position under the supervision of a certified yoga teacher if the shoulder pain is not painful.
  2. Suffering in any significant body parts: It is best not to perform the asana if any of the body parts extended during the position are in excruciating pain.
  3. Leg soft tissue injury: Soft tissue injury refers to muscle, tendon, and nerve injury. 
  4. Thigh muscle tear or discomfort
  5. Piles of blood    

How does yoga help to expand the breasts?

Did you know that almost all women are self-conscious about their breast size, according to studies? It does not sound appealing, does it? Thank heavens for Yoga because you won’t have to resort to dangerous chemical-induced ways of breast augmentation. 

By boosting the fat and glandular tissues in your breasts, some yoga positions can help you to increase your breast size. A few other Yoga poses strengthen and tone the muscles that support your breasts.


In summary, practicing Yoga strengthens, firms, and shapes your breasts. As a result, with consistent yoga asana practice, you can gradually expand the size of your breasts.

Gomukhasana is an excellent posture for extending the upper and lower body, and it helps you feel energized and successful. The muscles of the upper back, upper arms, shoulders, chest, hips, and thighs are strengthened by practicing Gomukhasana. Gomukhasana is a yoga posture that has been around for a long time.

It’s a sitting yoga stance that’s utilized as a workout. Its enormous popularity stems from its numerous health benefits. It’s also used for relaxation, although only on odd occasions. It is a traditional stance that has been performed for over two millennia.


What is the purpose of the Cow Face Pose?

When done correctly and regularly, the Cow Face Pose benefits are: Hips, ankles, thighs, shoulders, armpits, chest, deltoid, and triceps are all stretched deeply. It helps with persistent knee discomfort and reinforces the vertebrae and the abdominal muscles.

Why is it called the Cow Face Pose?

It gets its name from the impression caused by the absolute position, which looks like a cow’s face: The cow’s nose and mouth are created by crossing the legs, while the cow’s ears are created by crossing the arms. The body determines the length of the cow’s nose. To see it, you’ll have to use your creativity!

What muscles are strained in the Gomukhasana?

It’s also probably of the most effective shoulder releases available. The muscles of the upper back, upper arms, chest, hips, and thighs are stretched. You’ll likely experience this stance in your ankles, arms, and hands as well.

What is the flexibility of Gomukhasana?

It extends the Deltoid, Biceps, and Triceps muscles in the upper arms. The quadriceps and thigh muscles of the leg are also stretched. The hip and chest muscles are also extended a little.

Can Gomukhasana be used to treat Asthma?

Although it cannot be utilized as a therapeutic modality, it can be a supportive treatment. The life quality and respiratory functions can both benefit from regular practice.

Cow Face Pose
Share on:
Photo of author

S Diana

I am involved with a health organization. Since 2017 I work on different health-related projects in various countries. I love it to conscious people about health.

Leave a Comment