yoga poses

How to do Gomukhasana (Cow Face Pose) & Benefits

This pose helps to develop the chest muscles and makes your back flexible and more elastic.

A seated hand twisting yoga Pose which provides various benefits for the entire body starting from stretching your shoulders and back to calming your mind and relaxing your body.

Go-Cow | Mukh-Face | Asana-Pose

This asana is pronounced as go-moo-KAHS-anna, Sanskrit- गोमुखासन. When you enter into this pose fully, it resembles a cow’s face. Your body’s torso creates the length of the cow’s nose whereas the crossed legs create the cow’s snout and mouth, and the arms create the cow’s ears. Regular practice of this pose helps to discover your body imbalances and regain the equilibrium.

Benefits of Cow Face Pose

  • Removes stiffness in your shoulders and reduces back pain.
  • Stimulates the kidneys and helps people suffering from diabetes.
  • Develops the chest muscles and makes your back flexible and more elastic.
  • Therapeutic for sciatica and sexual ailments.
  • Reduces stress, anxiety, depression and calms your mind.


If you have any recent medical concerns, discuss with your doctor before practising this yoga pose. Practitioners who have current or recent shoulder or knee injury should not practice this pose. People suffering from shoulder or neck problem should avoid this pose.

Steps to do a perfect Cow Face Pose

  • Sit erect on the yoga mat with your legs stretched out in front of your body.
  • Now, fold your left leg and place it under your right buttock.


  • Bend your right leg and place it over the left thigh.
  • Ensure to place both your knees close to each other while one knee is above the other.
  • Now, bend your left arm and place it behind your back.
  • Bend your right arm and take it over your right shoulder. Stretch it as much as you can to lock it with your left hand.
  • Keep your body straight. While expanding your chest, pull your head slightly back.
  • Hold this pose for few breaths as long as you feel comfortable. While staying in this posture, take long deep breaths and relax.
  • Now, release, relax and repeat with another side for 2 to 3 times.


If you are finding it difficult to lock the fingers together, then use a yoga strap between your hands. Keep your hands about half feet apart. Regular practice will bring the required flexibility to bring your hands together and lock them.

If your hips are too tight, then don’t sit flat on the mat. Use a rolled blanket, a pillow or a bolster to sit. Lifting your hips above your knees will certainly reduce the amount of discomfort in your backs, hips and knee. After you get mastery in the basic pose, deepen the stretch by folding forward and resting your torso on the top thigh.


You must make sure to keep your stomach and bowels empty before you practice this pose. Ensure to have your meals at least four to five hours before you do the asana so that your food gets properly digested, and you can expand your body fully during the practice.

For beginners, it might become difficult to cross your legs knee to knee or to lock your fingers on your back. Don’t force your body at any moment. Regular practice will bring the required flexibility to perform this pose more easily and perfectly.

Breathe deeply throughout the pose and relax. Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

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