Cow Face Pose - Gomukhasana

About the Cow Face Pose

Cow face seated yoga asana is a challenging one, with a series of contortions that take a little getting used to. If what you just read made you feel like skipping the cow face and attempting a simpler asana, stop right there. The feeling of mastering a challenging posture is quite liberating and addictive. Just try it once and you will know exactly what that feels like! And think of it this way, once you have mastered this posture, you are one step closer to a strong and flexible body.

Step by Step Instructions

Find a peaceful spot, roll out that yoga mat, practice deep breathing and follow the instructions!

• Sit on your yoga mat and extend your legs out in front of you. Cross your right leg underneath your left leg. Bring your right leg towards your hip so that your right foot is resting right outside your left hip.
• Now cross your left leg over your right leg, so that both legs are stacked on top of one another. Position yourself as such so that both of your ankles are at an equal distance from your thighs.

Flex your feet, making sure that they are pressed firmly against your yoga mat.

• Hold your position and turn your attention towards your arms. Lift your right arm over your head as you inhale, and then bring it down onto your back, placing your right palm between your shoulder blades.
• Now do the same with your left arm, however this time, use your left palm to touch your lower back.  Move your hand up towards your shoulder blades and if it meets your right hand, hold onto it.  
• Sit tall, make sure your neck is in a relaxed state and hold the position for as long as you can. However, beginners should attempt to hold the position for at least five deep breaths.
• Repeat this position, however, this time cross your left leg under your right leg in step 1.

Health Benefits of the Cow Face Pose

A challenging pose such as this one should be worth the effort. And it definitely is!

• It opens up and releases the built up tension and anxiety in your hips.
• The cow face pose is especially beneficial for athletes as it effectively stretches and strengthens the spine, neck, arms and legs.
• A great asana that enhances your posture which in turn translates into greater lung and breathing capacity.
• It strengthens the core abdominal muscles giving you the toned, firm abdomen that you have always wanted!
• It helps to alleviate chronic knee pain and back pain.

Things to Remember!

Yoga is all about taking it one step at a time. If you are unable to carry out all the steps don’t worry, it will take some time but with practice, we guarantee that you will get there! You can use a strap if you are unable to make your hands touch when you place them on your back. Additionally, remember that if a body contortion results in pain, stop right there and take a few deep breaths before trying again. You can also sit on a raised surface to make it easier for you to stretch and flex the muscles in your lower body.