Gomukh Asana Cow Face Pose

Gomukh Asana (Cow Face Pose)- Benefits and How to Perform it

A seated yoga posture, which stretches the arms, triceps, shoulders, and chest. This asana was named Gomukhasana because the feet on both sides represent the ears and crossed legs look like a cow’s face. Gomukhasana is a Sanskrit word whose literal meaning is cow face.

Steps to perform Gomukh Asana (Cow Face Pose)

• Step 1: Sit in Dandasana or Padmasana. Keep your spine erect.


• Step 2: Cross your legs in such a way that your right knee is on top of the left knee and your feet are residing beside your hips.


• Step 3: Inhale and stretch your right arm upward, then bend it from the elbow and place it on the back.
• Now, With your left hand, align it with your shoulder, bring it to the back, and clasp your palms together. Hold the posture for 2 minutes or for 3 breaths. Gaze at a single point straight ahead.


• Step 4: Release both hands and return to the original position.
• Note: Repeat the process on the opposite side.

Benefits of Gomukh Asana (Cow Face Pose)-

• 1. Helps in relieving tension from shoulders, hips, arms, and thighs.
• 2. Helps in maintaining a good posture.
• 3. Relieves sciatica pain.
• 4. Strengthens core muscles.
• 5. Makes the spine erect and flexible.

Who should do Gomukh Asana (Cow Face Pose)

Any population can perform this pose, including pregnant women and those with some serious back issues.

Who should do Gomukh Asana (Cow Face Pose)

People suffering from high blood pressure, severe back issues, or pregnant women should avoid this pose.

Warm-up poses before performing Gomukh Asana (Cow Face Pose)

• Stretching (legs, arms, and hips)
• Baddha Konasana

Counter poses

• Dandasana
• Paschimottanasana

Variation in Gomukh Asana (Cow Face Pose)

• Cow pose with the help of a chair.
• Cow pose with the help of a block and a strap.