Cow Face Pose

Gomukhāsana

Cow Face Pose
⇄ both sides
CategorySeated & Forward Folds TypeStretch LevelIntermediate Hold45 sec MusclesHips, Shoulders, Arms BreathingEven breathing into the chest

How to do it

  1. EnterSitting, stack one knee directly over the other, feet beside the opposite hips. Reach one arm behind your back from below and the other from above, and try to clasp your fingers, or use a strap.
  2. HoldSit evenly on both sit bones. Your top elbow reaches toward the ceiling, your bottom elbow toward the floor. Chest open, breathing easy.
  3. ExitGently release your arms and legs, and switch sides.

Benefits

Opens the shoulders and hip joints at the same time.

Cautions

  • Shoulder injuries — use a strap
  • Knee injuries — sit on a prop

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Where it appears

Similar poses

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