5 Health Benefits of Gomukhasana (Cow Face Pose) & How To Do It ?

Yoga is essential for feeling energetic and maintaining a healthy lifestyle. Whether it is for concentration, strength, mental well-being, intelligence, or creativity, yoga is indispensable. Gomukhasana, also known as the Cow face pose in yoga, is practiced for several health benefits. This is a seated yoga posture in which many body parts are stretched and relaxed periodically to offer flexibility and a supple body.

Ankles, hips, thighs, underarms, shoulders, and many other regions are impacted while you perform the Gomukhasana procedure. Here is everything you need to know about Gomukhasana’s benefits and steps.

What is Gomukhasana: Comprehend this yogic posture 

This is a popular yoga posture where one has to intertwine their arms behind their back. Gomukhasana is called so because while the arms and legs are intertwined, they resemble the shape of a cow’s face. The crossed legs look very similar to that of a Cow face, while the raised hands give the shape of Cow ears. It was the visual representation of the pose that gave it the name of Gomukhasana.

The best part about this yoga is that you can practice Gomukhasana post-dinner, too. This way, you don’t have to worry about the heavy meal either. If you either have prolonged sitting sessions or intense physical activity, Gomukhasana can be practiced to relieve the tension in the body.

Know About The Benefits Of Gomukhasana

There are several health benefits to practising Gomukhasana. Here are a few vital ones. 

• Manages the level of blood sugar in the body- If you suffer from diabetes, then Gomukhasana is very effective. It stimulates the pancreas to create more insulin in the body. 

• Deals with non-alcoholic fatty liver disease( NAFLD)- The twisted motion of the body creates a massaging effect on the abdominal region as well as the organs here, including the liver. Increased blood flow promotes detoxification. 

• Relief from Sciatica- You can get relief from ailments like sciatica by stretching in this posture and then gradually relaxing. The lower hip, buttock, and chest feel relaxed and relieved gradually. 

• Relieving the tension in the muscles- You can relieve the tension and stiffness in your chest and neck region by practising this yoga posture. 

• Extension of arms- Extend your arms and then gradually feel relaxed around the shoulder region with practice. 

• Aids in better kidney function- The deep stretches that you experience in the hip region are effective in increasing the functionality of the kidney. This also reduces the physical manifestation of stress and pain in the body. 

• Enhances flexibility in the body- If you regularly indulge in practising Gomukhasana, you will surely benefit in terms of overall health and flexibility of your body.

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Gomukhasana Procedure

Follow this correct technique to practice Gomukhasana safely and effectively:

1. Begin in Dandasana (Staff Pose) – Sit tall with legs extended.
2. Bend your knees – Cross the right leg over the left, stacking the right knee directly over the left knee. Bring both feet close to the hips.
3. Foot Placement – Right foot should be beside the left hip, and left foot beside the right hip. Sit evenly on both sit bones.
4. Upper Body Setup – Raise the right arm up, bend the elbow, and let the hand reach down the spine. Simultaneously, bring the left arm behind your back and try to clasp the fingers.
5. Use a strap if needed – If the fingers don’t touch, use a yoga strap or towel to bridge the gap.
6. Spine Alignment – Sit tall with the spine neutral, chest open, and shoulders relaxed.
7. Breathe and Hold – Hold the pose for 30 seconds to 1 minute, maintaining steady breaths. Then switch sides.

How to Do Gomukhasana ?

If you engage in yoga every day, then you should include Gomukhasana in your routine for additional benefits. Whether it is for better mental clarity, flexibility, relaxation, or focus of the mind that you are aiming for, all are done well with Gomukhasana posture practised every day. 

• You can start by sitting on the floor. After settling down, stretch out your legs in front of you. 

• Then, you must bend your knees so that your legs are now brought closer to your body. However, throughout the process, ensure that your legs are planted firmly into the ground so that the stretching is effective. 

• It’s time to slide your left leg under your right thigh beside the right hip. 

• Do the same with your right leg, which is now crossed over your left thigh. This stacks your right knee over your left. 

• You must try to align both your knees as closely as possible. Ensure that one is present over the other. 

• Then, you can flex your feet so that your ankles are protected from getting twisted or sprained. This way, you get to distribute your body’s weight on both hips instead of landing it on your legs. 

• Now it’s time for the hands. Extend and stretch them at the level of your shoulders, running them parallel to the ground. 

• Bend your elbow and reach for the opposite hand behind your back. The palms should face away from the body. 

• Then you need to clasp your fingers, as close as you can bring them to each other. Your spine should be tall and your chest lifted as you make these arrangements. Do not round up or hunch forward during the process. 

• As a beginner, you can try to hold this posture for as long as 30 seconds but gradually increase the time duration to 1 full minute. Keep your gaze steady and continue to breathe deeply. 

• Once you are ready to unwind, gently unwind your arms and legs and then return to your initial seated position. 

• Repeat the process a few times in the opposite direction before you finish it.

These are some of the easy steps that you need to follow every time you have made up your mind to include Gomukhasana in your yoga session. There is one thing for sure: you will soon see the positive impact of incorporating this pose into your regular yoga postures.

Key Alignments in Gomukhasana

To avoid strain and ensure maximum benefit, follow these critical alignment tips:

• Stack your knees directly one over the other in the center line of the body.
• Keep the spine erect and avoid leaning to one side.
• Even weight on both sit bones—use props if needed to balance.
• Elbows align vertically—the top elbow should point up, and the bottom one should point down.
• Engage the core to support your posture and maintain a neutral lower back.

Maintaining proper alignment in Gomukhasana helps prevent overuse injuries and makes it an effective yoga pose for shoulder flexibility and hip opening.

Variations of Gomukhasana

There are several variations to suit different flexibility levels and goals:

1. Gomukhasana Arms Only

• Sit in Sukhasana (Easy Pose) or Vajrasana and perform only the upper body bind.
• Ideal for shoulder and triceps stretch without stressing the hips or knees.

2. Seated on a Yoga Block

• Place a block under the sit bones to relieve pressure from the knees and hips.
• Great for beginners and those with tight hips.

3. Strap-Assisted Gomukhasana

• Use a yoga strap if hands don’t clasp behind the back.
• Helps gradually improve shoulder mobility.

4. Chair Gomukhasana

• For people with limited mobility, perform the pose seated in a chair.
• Focus on arm movement and posture alignment.

5. Supine Gomukhasana Legs (Reclined Cow Face Legs)

• Lie on your back and cross the knees in Gomukhasana position.
• Brings deep release to the piriformis and outer hips without compressing the spine.

Some Warm-up Exercises Before Practicing Gomukhasana 

Before you start with Gomukhasana, there are some warm-up exercises that you can practise to create stretches and flexibility in your body. We have shared some preparatory poses you can conduct before engaging in Gomukhasana. This way, you will be able to open your shoulder and your hips, which can prevent unnecessary aches and pulls in your muscles. 

• Bound Angle Pose- In this pose, you need to sit on the floor first. Press your soles to the ground and your knees need to face the sides. Use your hands to hold onto your feet. Then, you can elongate your spine as you relax and feel the rhythm. Allow your knees to be pressed on the ground. This pose will help you to open up your knees and thighs. It will help to create a stretch in the inner and outer thighs as well. Later on, when you are practicing Gomukhasana, your body will already be in a relaxed state. 

• Sun Salutation or Surya Namaskar- Surya Namaskar You can easily do 10 rounds of sun salutation before you begin. This helps you to open up your arms, lower back, and shoulders. The sequence of movement is then coordinated with deep breathing as well. This helps to prepare the body for stretches and muscle extensions. 

• Bow Pose( Dhanurasana)- Bow Pose First, lie down on your stomach and bend your knees. Then, you can bring your hips towards your buttocks. At this point, you need to reach out. Then, hold onto your ankles. Your chest, shoulder, and legs will be stretched with the aid of this exercise, making it easier for you to practice Gomukhasana.

So introduce these warm-up poses to your regular yoga schedule first and then move on to Gomukhasana yoga. Incorporating a quick warm-up session is always helpful to prevent any unwanted pains and aches while stretching.

Contraindications of Gomukhasana (Cow Face Pose)

Though Gomukhasana offers numerous therapeutic benefits, there are a few contraindications to keep in mind:

• Pregnancy (advanced stages) – Avoid deep forward bends and seated compressions.
• Shoulder injuries or frozen shoulder – Avoid or modify the arm bind to prevent strain.
• Severe knee pain or arthritis – This pose may aggravate the knees if not supported with props.
• Tight hips or sciatica – Avoid sitting directly on the floor; use a yoga block or folded blanket.
• Post-surgery (shoulder, knee, spine) – Consult a physiotherapist or certified yoga trainer before attempting this pose.

Some Precautions to Take While Practicing Gomukhasana

While you practise this yoga at home, you must take into account a couple of precautions. Avoid pulling a muscle or causing a sprain by following these simple tips and safety measures. 

• Alignments of the body parts- You should be careful about the proper alignment of the body when you are performing this yoga. Sometimes, when the positioning isn’t right, you might end up pulling your muscle and causing a sprain. 

• Don’t skip the warm-up. There is no way you should skip warm and start directly with the cow face pose. Warm-up is essential to prepare your body for the intensity of the stretch. 

• It’s a gradual process- If you are new to the process of Gomukhasana, then remember that you cannot gain expertise over the pose the first time. Practising and being patient is the key to perfecting this yoga posture. 

• Avoid exerting yourself too much- The best thing you can do is to listen to your body. It can direct you to understand how far you can conduct the pose without causing any detrimental effect or stress. Do not force your body into a position where it feels uncomfortable. 

• Breathing- Have smooth and steady breathing as you perform the process of Gomukhasana. Do not hold back your breath; rather, be gentle with yourself to derive the maximum benefit.

Bottom-line 

Gomukhasana If you are looking for a key takeaway from Gomukhasana asana, then we must admit that this has proven to be highly useful for diabetes patients. Similarly, for backache, sciatica, and non-alcoholic fatty liver, you can rely on Gomukhasana to find the cure.

However, if you face some sort of aches in the back or have a fragile body, it’s best to proceed with precautions as intense stretching is involved in this pose. By following the appropriate steps and not skipping the precautionary measures, you can use this posture to aid in healing stress, muscle stiffness, and others.

Gomukhasana (Cow Face Pose) FAQs