Discover the Steps and Benefits of Cow Face Pose (Gomukhasana)

Hi, I’m Dav Jones, a senior yoga teacher and teacher trainer. Today, we’re diving into Cow Face Pose (Gomukhasana)—a posture that gracefully blends structure and surrender. This blog will break down the asana through the lens of alignment, muscle action, joint articulation, and breath awareness. Whether you’re opening tight shoulders or exploring deeper hip mobility, Gomukhasana can be a powerful ally in your practice.

Gomukhasana is a seated, asymmetrical posture that integrates deep hip adduction and external rotation in the lower limbs, with shoulder flexion and internal and external rotation in the upper limbs. The pose resembles the face of a cow: knees aligned like a snout, arms curved like ears. It’s a grounding, meditative shape that invites stillness through structural containment.

The Etymology and Sanskrit Roots:

• Go–Cow
• Mukha – Face
• Asana – Pose/Posture

The name comes from the shape the body forms—legs stacked like a cow’s snout and arms like the ears. It’s a grounding, meditative pose with powerful physical and mental benefits.

Cow Face Pose Basics

1. Lower Body

Hip Adductors & External Rotators: 

• Adduction of both femurs
• External rotation, particularly of the bottom leg

Muscles Activated:

• Adductor magnus, brevis, and longus – actively shorten to maintain femoral adduction
• Gluteus maximus (superior fibers) and gluteus medius – stabilize the pelvis and support external rotation
• Piriformis and deep lateral rotators – assist in achieving the crossed-leg position

Knees & Ankles:

• The knees are passively flexed, and the ankles are in neutral to slight plantarflexion depending on the angle of the shin.
  
  

2. Upper Body

• Arms & Shoulders:s
  Top Arm:
  

• Shoulder flexion, external rotation, elbow flexion
  
• Muscles: Deltoid (anterior fibers), biceps brachii, supraspinatus, teres minor, infraspinatus
  Bottom Arm:
  

• Shoulder extension, internal rotation, elbow flexion
  

• Muscles: Subscapularis, pectoralis major, triceps brachii (long head), latissimus dorsiScapular Action:

• Retraction and depression via the rhomboids and lower trapezius, supporting optimal alignment and space in the upper anterior region of the thorax.

3. Core Engagement

• Erector Spinae & Multifidus: Maintain spinal extension and upright posture
  
• Obliques & Transverse Abdominis: Provide rotational and compressive core stability
• Pelvic Floor & Diaphragm

Physical Benefits

• Increases Hip Mobility: Especially in adduction and external rotation—vital for seated postures and pelvic health
  
• Improves Shoulder Function: Encourages full range through flexion, extension, and rotation, ideal for restoring balanced scapulohumeral rhythm
  
• Enhances Postural Alignment: Engages deep spinal stabilizers for vertical stacking and midline orientation
  
• Decompresses the Thoracic Spine: Promotes space and mobility through the ribcage
• Stimulates Digestive Organs: Through gentle abdominal compression, especially when folded forward
  

Mental Benefits

• Activates Parasympathetic Nervous System: The symmetrical pressure across joints helps promote down-regulation and rest
  
• Enhances Proprioception: Particularly in the scapulohumeral and pelvic girdles
  
• Cultivates Patience and Introspection: As the shape reveals asymmetries and emotional tension stored in the hips and shoulders

How to Get Into the Pose:

1. Start in Dandasana (Staff Pose)
   
   Sit tall with legs extended and the spine long. Engage the thighs and lift through the crown.
2. Cross the Legs
   
   Slide the left foot under the right knee and toward the right hip. Stack the right knee over the left and bring the right foot beside the left hip.
   • If knees do not stack, elevate your hips on a block or blanket.
3. Bind the Arms
   • Lift the right arm, bend the elbow, and bring the hand down your back.
   • Sweep the left arm behind the back and try to clasp the hands or use a strap.
4. Maintain Upright Alignment
   
   Lift through the chest, engage the lower abdominals, and keep the head neutral. Breathe deeply for 5–10 breaths.
5. Switch Sides
   
   Unwind gently and repeat on the other side.

Modifications and Props

• Strap Between Hands: Maintain shoulder integrity if bind is inaccessible
  
• Blanket or Block: Elevates pelvis for easier femoral adduction and neutral spine
  
• Cross-Legged Variation: If hip or knee limitations exist, practice arm bind alone with legs in Sukhasana
  

Common Mistakes to Avoid

• Rounded Spine: Often from tight hips; elevate seat and engage spinal extensors
  
• Elevated Shoulders: Overactivation of upper traps; focus on scapular depression
• Torso Lean: Indicates compensatory strategy; use core activation and props to support vertical lift

1. Thread the Needle Pose (Sucirandhrasana)

Opens the thoracic spine and provides space in the thoracic cavity. This in-turn will provide increased range for the shoulder joints.

2. Eagle Arms (Garudasana Arms)

Builds shoulder mobility and prepares for the internal rotation of the lower arm. You may wish to do this posture seated and just focus on the arms.

3.Pigeon Pose (Eka Pada Rajakapotanasana)

Pigeon Pose is a great posture to prepare the hips for Gomukasana.

Precautions and Contraindications

• Rotator Cuff Injuries: Modify or skip arm bind
  
• Knee Conditions (e.g., Meniscus or MCL Issues): Avoid deep adduction and stacking; sit cross-legged
  
• Pregnancy: Avoid forward fold variation; focus on upright version or arm bind only

Variations of Cow Face Pose

• Gomukhasana Arms Only: Practice while seated on a chair or cross-legged
  
• Forward Fold Cow Face: Increases hip compression and introspective focus
  
• Reclined Cow Face (Supta Gomukhasana): Reduces axial load on spine while targeting hips

Gomukhasana is more than a posture—it’s a practice of presence. It invites us into deep, deliberate engagement with our joints, breath, and body-mind connection. Whether you achieve the full bind or focus on seated stillness, the benefits accumulate over time.

For further personalized instruction and to enhance your practice, consider joining the Dav Jones Yoga Patreon Channel. Here, you’ll find a comprehensive library of classes suitable for yogis at all levels. If you’re looking for more tailored guidance, the DJY Mentorship programs offer an in-depth, personalized approach to help you delve deeper into the practice of Yoga, not only from the physical practice but from the philosophical teachings.