Cow Face Pose (Gomukhasana): Steps, Benefits & How To Do It

Gomukhasana, or Cow Face Pose, is a seated posture where you stack one knee directly over the other and clasp your hands behind the back. It is a gentle hip and shoulder opener that lengthens the outer hips, thighs and the muscles around the shoulders, while encouraging an upright, steady spine and calm, even breathing. Work within a comfortable range and use a strap or cushion as needed. Practised here women-first, in Kolathur.

How to do it

How to do Cow Face Pose, step by step

1
Stack the knees
From seated, cross one knee over the other and stack them at the centre, drawing the feet back beside the hips.
↓ Exhale
2
Settle the seat
Sit tall and even on both sit bones, settling into the stacked-knee base with a long spine.
↑ Inhale
3
Bind the arms
Reach the top arm up and bend the elbow behind the back, and reach the other arm up the back from below to clasp the fingers.
↑ Inhale
4
Hold and switch
Hold the gentle shoulder and hip stretch, then release and repeat with the legs and arms the other way.
• Hold

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

Benefits

What Cow Face Pose is good for

✓Opens the outer hips and stretches the thighs and gluteal muscles
✓Releases the shoulders, chest and the muscles of the upper back and arms
✓Encourages an upright spine and balanced posture when held with awareness
✓Stretches the latissimus dorsi and triceps for greater arm mobility
✓Promotes slow, even breathing and a settled, focused mind

What it works

Muscles and chakrasbody and energy

Muscles worked

Gluteus muscles
Hip flexors
Quadriceps
Latissimus dorsi
Triceps
Chest (pectorals)
Hamstrings

Brighter violet marks the muscles this pose works most.

Chakras activated

SacralSwadhisthana
HeartAnahata

These are traditional energetic associations, not medical claims.

Stay safe

Who should take care

Approach with care if you have current knee, hip, shoulder or neck injuries, or recent surgery in these areas; ease off and never force the joints.
If you experience sciatica or sharp pain along the outer hip or leg, come out of the pose and practise seated variations with props under guidance.
Keep the spine tall and the neck neutral; if the shoulder bind strains the neck or shoulders, use a strap and reduce the range.

This is general guidance, not medical advice. If in doubt, check with your doctor.

Keep going

Learn this at Anand Yoga Centre

Practise it properly with Sailaja, who adjusts each person in a small women-only class in Kolathur.

Book on WhatsApp See classes

Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.

Questions

Cow Face Pose: common questions

What is Gomukhasana good for?

Gomukhasana, or Cow Face Pose, is a seated hip and shoulder opener. It stretches the outer hips, thighs and gluteal muscles while releasing the shoulders, chest and upper arms. Held with steady breathing, it encourages an upright spine and a calm, focused mind.

Is Cow Face Pose suitable for beginners?

Yes. Beginners can practise Gomukhasana by sitting on a folded blanket, keeping the lower leg extended if the knees do not stack, and using a strap between the hands for the arm bind. Work within a comfortable, pain-free range rather than forcing the shape.

Why can I not clasp my hands behind my back in Gomukhasana?

Limited shoulder mobility is common and nothing to worry about. Hold a strap or scarf between your hands so the arms stay relaxed, and over regular practice the reach usually eases. Never tug or strain to close the gap.

How long should I hold Gomukhasana?

A comfortable hold is around 30 to 60 seconds on each side, breathing slowly and evenly. Repeat with the legs and arms crossed the other way so both sides are worked equally.

Who should avoid Cow Face Pose?

Anyone with current knee, hip, shoulder or neck injuries, or recent surgery in these areas, should avoid the full pose or practise gentle seated variations with props under the guidance of a teacher. Stop if you feel any sharp pain.

Cow Face PoseGomukhasana