Gomukhasana

Cow Face Pose

HipsShoulders
Cow Face Pose demonstrated on a yoga mat
Right-side demonstration

How to do Cow Face Pose

  1. Cross your right leg over your left, bringing your right knee toward the center.
  2. Let your knees come toward a stack without forcing contact or twisting either knee.
  3. Lengthen your spine and let your shoulders settle over your pelvis.
  4. Lift your left arm and bend its elbow, reaching your hand down behind your upper back.
  5. Reach your right arm behind your waist, then slide your hand upward along your back.
  6. Let your hands meet behind your back only if they connect without strain.
  7. Keep your ribs over your pelvis rather than arching to bring your hands closer.
  8. Release your hand connection before bringing both arms down.
  9. Use your hands for balance as you uncross your right leg.

Benefits

Cow face offers two distinct stretches: one around the hips, another through the shoulders.

Further reading: Cow Face Pose

Variations

Hold a strap between your hands, with your left hand above your right. Sit on a folded blanket if it helps both sitting bones settle evenly.