Basic SittingBeginner
Cow Face Pose
Gomukhasana
Cow Face Pose (Gomukhasana) stacks the knees and binds the arms to open hips, chest, and shoulders in a symmetrical seated stretch.
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How to Perform
- 1
From Dandasana, bend knees and cross right thigh over left, sliding feet beside hips so knees stack.
- 2
Sit evenly on both sit bones; place right foot outside left hip and left foot outside right hip with toes pointing back.
- 3
Reach right arm overhead, bend elbow, and slide hand down the spine; sweep left arm behind waist and clasp fingers or use a strap.
- 4
Lift sternum and draw elbows in opposite directions while keeping gaze forward and breath steady.
- 5
Hold 5–8 breaths, then release and repeat with legs and arms switched.
Benefits
- Stretches outer hips, glutes, and IT band while relieving sciatic tension.
- Expands chest and shoulders, improving mobility for overhead and behind-the-back reaches.
- Encourages upright seated posture and balanced breath awareness.
Alignment Cues
- Feet hug outer hips with toes pointing straight back.
- Pelvis stays neutral—avoid leaning to one side.
- Elbows reach in opposite directions creating space across chest.
- Ribs knit in to support lower back.
Common Mistakes
No common mistakes listed.
Contraindications
- • Acute knee injury or meniscus tear
- • Shoulder impingement that prevents binding
Recommended Props
Blanket under hipsStrap between handsBlock under forehead for forward fold variation
Tags
Basic SittingBeginnerHip PreparationHipsShouldersSpineasana