Cow Face Pose (Gomukhasana)- Definition steps benefits with precautions

Cow Face Pose (Gomukhasana) is a classical yoga asana that offers a deep stretch to the shoulders, chest, arms, and hips. The name of this pose comes from the Sanskrit words “go,” which means “cow,” and “mukha,” which means “face.” In the cow face pose, the arms are positioned in such a way that they resemble the ears of a cow. This asana has several physical and mental benefits, but it is essential to practice caution and go through the steps correctly to avoid any injuries.

Sanskrit Slok:
गौरीश: कपोलनेत्रं पशुधान भवेत् यदा ।
सर्वसन्धि सुखं तत्र गोमुखसनमुच्यते ॥

Steps to do:

1. Sit on the floor with your legs extended.
2. Bend your knees and bring your right foot under the left buttock.
3. Cross your left leg over the right, placing the left foot by the right buttock.
4. Inhale and extend your right arm overhead, then bend the elbow and let the hand move down the center of the upper back.
5. Extend your left arm out to the side and bend the elbow, reaching the left hand up the center of your back.
6. Clasp your fingers together if possible. If you can’t reach, hold onto a strap or cloth.
7. Hold the pose for several breaths, then release and repeat on the other side.


1. Stretches the shoulders, chest, and arms.
2. Opens the hips and stretches the glutes.
3. Helps to improve posture and relieve tension in the upper back and neck.
4. Stimulates the kidneys and abdominal organs.
5. Reduces stress and anxiety.
6. Increases flexibility in the spine and hips.


1. Those with shoulder or knee injuries should practice this pose with caution or avoid it altogether.
2. It’s essential to warm up the body before attempting this asana to avoid strain or injury.
3. If you have any hip or knee issues, use a prop like a block or blanket for support.
4. If you have any existing medical conditions, consult a healthcare professional before attempting this pose.

In conclusion, Cow Face Pose (Gomukhasana) is a beneficial asana for those looking to release tension in the shoulders, chest, and hips while also providing mental relaxation. Practicing this asana with the correct alignment and awareness can help one experience its full range of benefits, but it is crucial to approach it with caution and mindfulness, especially if dealing with any pre-existing injuries or conditions. So, remember to listen to your body, and always seek guidance from a trained yoga instructor if needed.