Seated / Hip Opener
Cow Face Pose
Gomukhāsanaगोमुखासन· go-moo-KAH-suh-nuhcow-face posture (go = cow, mukha = face)
Cow Face Pose (Gomukhasana) is a seated posture that stacks the knees and binds the hands behind the back. It deeply opens the shoulders, chest and hips, releases tension from sitting, and improves posture — a wonderful stretch for desk-bound bodies.
Step by step
- 1
Stack the knees
From sitting, bend the knees and cross the right leg over the left so the knees stack one on top of the other, with the feet drawing back beside opposite hips. Sit evenly on both sit bones.
- 2
Reach the arms
Sweep the right arm up, bend the elbow and reach the hand down the back. Bring the left arm behind the lower back and reach up to clasp the fingers. Use a strap between the hands if they don't meet.
- 3
Lengthen and breathe
Lift the top elbow toward the ceiling and draw the lower elbow down, keeping the spine tall and the chest open. Breathe into the shoulder stretch for several breaths.
- 4
Switch sides
Release, then repeat with the left leg on top and the left arm reaching up, so both sides are balanced.
Benefits
- Deeply opens the shoulders and chest
- Stretches the outer hips and thighs
- Improves posture and releases desk tension
- Calming and grounding when held with the breath
Common mistakes
- Forcing the hands together instead of using a strap
- Rounding the spine to make the bind
- Collapsing to one side off the sit bones
Modifications & variations
- Hold a strap between the hands
- Sit on a folded blanket to level the hips
- Keep the legs simple (staff or cross-legged) and just do the arms
Related poses
Video transcriptThis video guides you through entering and releasing Gomukhasana (Cow Face Pose) from Vajrasana, with cues for leg crossing and clasping the hands behind the back.
First sit in Vajrasana, then lift the hips up and sit to the left side. Take your right leg across your left leg, such that your right knee sits directly above your left knee. Make sure you are not sitting on either of your feet. Now take your left hand behind from below and your right hand behind from above and clasp your fingers behind your back. Feel the stretch in your back.
To release the asana, release one hand at a time, release the leg which is on top, come back to Vajrasana and repeat on the other side.
Frequently asked questions
- What is Cow Face Pose good for?
- It's one of the best stretches for tight shoulders and chest, and it also opens the outer hips and thighs. Held with steady breath it eases the tension of long sitting and helps improve posture.
- What if my hands don't reach behind my back?
- Hold a strap or a small towel between the hands and walk them gradually closer over time. Most people can't clasp the fingers at first — the strap gives the same stretch without straining the shoulders.
References
- Hatha Yoga Pradipika — Gomukhasana among the classical seated postures · Classical text — Traditional source listing the pose.