Home  /  Yogasana Postures

Gomukhasana (Cow Face Pose): Basics, Steps, Benefits & More

Gomukhasana, also known as Cow Face Pose, is a posture that encourages exploration of the body’s symmetry and balance. Crossing one knee over the other can highlight differences in flexibility and range of motion between the right and left sides of the body. Similarly, positioning the arms in this pose can reveal asymmetries in shoulder flexibility and tightness.

By paying attention to these differences, practitioners can work towards achieving greater balance and alignment in their practice.

Gomukhasana Basics

Sanskrit PronunciationGomukhasana
Meaninggo= cow, mukh = face, asana = posture or pose or position
Pose TypeSeated 
Pose LevelIntermediate-level
Style of yogaHatha Yoga
Other NamesGomukhasana 
StretchesThe muscles of the arms, legs, and back
Strengthening Back muscles, abdominals, shoulders, and hips
Duration30 second to 3 minutes


Gomukhasana is the term which is comprised of Sanskrit words, “go” meaning Cow, “Mukha” meaning face, and “asana” meaning pose.

This name is the derivation from the inherent appearance of this pose as when you assume this particular pose, the calves, and the thighs are positioned in such a way that they are wide open at one end while they taper at the other hence it resembles the shape of the face of a cow.

It is a simple and easy yoga pose, and it can be quite tough for new practitioners since it needs immense symmetry, flexibility, and strength. It increases the limbs’ flexibility for people who are suffering from arthritis as well as joint problems.

The most basic poses like Cow Face Pose are the best yoga exercises for most beginners, especially seniors as this pose focuses on stretching and strengthening those specific areas and also serves as an opportunity to correct imbalances.

Practice Guide for Gomukhasana (Cow Face Pose)

Gomukhasana is an intermediate-level seated pose that appearance it generates with the body: a cow’s face. This guide provides practitioners with a systematic breakdown of the pose, offering clear instructions on body positioning, alignment, and breathing techniques.

Steps To Do Gomukhasana (Cow face pose)

In order to warm up before you can start this particular exercise routine, you must try to do a few of the preparatory poses. You have to be sure that you are considerably comfortable with the most commonly performed Gomukhasana preparatory poses like Uṣṭrāsan before you try to learn the Cow Face pose. These preparatory poses will assist you in gently stretching your arms as well as leg muscles that will ensure that you don’t easily get your muscles pulled while you perform this pose.

Mentioned below is the steps to do this pose.

How to do gomukhasana

13 easy steps for Gomukhasana

Step 1: You need to sit on the floor with the legs together, and they should be extended right in front of the torso. Now bend the knees and then put the feet on the floor.

Step 2: Now slide the left foot under the right knee to the right hip’s outside. Then cross the right leg over your left leg and stack the right knee way on top of the left. Also, bring the right foot to the left hip’s outside.

Step 3: Now try to keep the heels equally distant from both of your hips while keeping the right leg on the top which you have to tug the right heel in a way closer to the left hip. You need to sit flat on the floor with all of your weight being spread evenly on the buttocks. Make sure that the torso is straight and it shouldn’t be tilted.

Step 4: Now inhale and then stretch the right arm way straight out to your right while you keep it parallel to the surface of the floor.

Step 5: Rotate the arm in inwards direction while keeping the thumb turning first toward the surface of the floor and then point it toward the wall which is behind you while keeping the palm facing the top of the room. This particular movement will essentially roll the right shoulder a bit up as well as forward.

Step 6: Now exhale completely, and sweep the arm behind the torso as well as tuck the forearm in the lower back’s hollow, which should be parallel to the waist and also the right elbow against the torso’s right side.

Step 7: Roll the shoulders back as well as down and then down the forearm up from the back right until it becomes parallel to the spine. The hand’s back will be right in between the blades of the shoulder. See that the right elbow doesn’t slip far away from the torso’s right side.

Step 8: Now start inhaling and stretching the left arm in the forward direction while pointing towards the wall which is opposite and being parallel to the surface of the floor.

Step 9: Now turn the palm and up and then with another inhalation, start stretching the arm straight up in the direction of the top of the room with the palm turned back.

Step 10: After this lift actively via the left arm and then along with exhalation, bend the elbow and then reach down the right hand. In case you can achieve, then you should hook the right as well as left fingers.

Step 11: Lift the left elbow in the direction of the top of the room and then lower the right elbow in the direction of the floor.

Step 12: Make sure that the trunk is erect and the shoulders are straight. Try keeping the left arm beside the head’s left side.

Step 13: Stay in this position and then focus on the breathing for at least a minute.

Follow these steps quite carefully and don’t try to make any type of changes to them. It is essential to follow the sequence of this asana as doing them in an incorrect fashion can cause pull of a muscle.

Follow-up Pose

Benefits of Gomukhasana

  • First of all, this asana affects the knees and thighs of the legs. Nowadays, the problem of irregular body growth and pain in knees has become common. In such a situation, regular practice of Gomukhasana makes the buttocks and thighs shapely and strong.
  • Due to lack of physical exertion, hands are not exercised properly, resulting in complaints of pain in the joints near the shoulders. The practice of Gomukhasana improves blood circulation in the joints, which is beneficial for health.
  • Practicing this asana improves the sitting and standing posture. With strength in the bones, the body becomes flexible and with time the personality starts improving.
  • Gomukhasana is a good asana for diabetic patients, this asana increases the functioning of the kidneys, which provides relief to the diabetic patients.
  • The backward positioning of the arms tretches the muscles in the ankles, knees, chest, and shoulders, as well as improving its capacity.


Shoulder pain or injury: If there is extreme pain in the shoulder, do not do Gomukhasana. If there is not much pain in the shoulder, then do this asana only under the supervision of a trained yoga teacher.

Pain in any major part of the body: If there is severe pain or strain in any part of the body while doing the asana, it is advisable not to do the asana.

Soft tissue injury in the foot: Soft tissue injury means damage to the muscles, ligaments, and tendons. It usually results from a strain or sprain.


The practice of yoga is particularly meant to improve and strengthen the physical and mental health of the person. Practicing yoga regularly will help in increasing muscle mass as well as promote flexibility. It will also assist in calming the mind and it is a great way to remove stress. Yoga for back muscles strengthening has become quite popular as most of the people spend quite a lot of time sitting on a chair and they suffer from a different kind of back pain.


The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional