Gomukhasana - Cow-Face Pose

What is Gomukhasana (Cow Face Pose)?

The term Gomukhasana is a combination of the words ‘go’ (the Sanskrit word for cow), ‘Mukha’ (meaning face), and asana (meaning posture). The name is derived from the appearance of the posture – when you assume this pose, the thighs and calves are positioned so that they are wide at one end and taper at the other, thus resembling the shape of a cow’s face. Gomukhasana is a simple yoga posture and yet it can be one of the toughest yoga poses for beginners as it requires a considerable amount of flexibility. Gomukhasana increases the flexibility of the limbs which is why it is one of the most commonly recommended yoga postures for people with arthritis and joint problems. Basic yoga poses such as Gomukhasana are ideal yoga exercises for beginners, especially seniors as these yoga postures help to tone the muscles and ease muscle and joint aches.

How To Do Gomukhasana (Cow Face Pose)?

Just as you would warm up before you start an exercise routine, you should do a few preparatory poses before you start your yoga routine. Make sure that you are comfortable with a few Gomukhasana prep poses such as Supta Baddha Konasana, Upavistha Konasana, and Supta Padangusthasana before you learn how to do Cow Face pose. These prep poses for Gomukhasana will help to gently stretch your arm and leg muscles which will ensure that you don’t get a muscle pull while doing this pose. Below is the step wise guide on how to do Cow Face Pose:

Steps To Perform Gomukhasana

Step 1: Sit on the floor with your legs together and extended in front of your torso. Then bend your knees and put your feet on the floor.

Step 2: Slide your left foot under your right knee to the outside of your right hip. Then cross your right leg over the left, stacking the right knee on top of the left, and bring your right foot to the outside of your left hip.

Step 3: Try to keep your heels equidistant from your hips: with the right leg on top you’ll have to tug your right heel in closer to your left hip. You should be siting flat on the surface of the floor with your weight spread evenly on your buttocks. Ensure that your torso is straight and not tilted.

Step 4: Inhale and stretch your right arm straight out to the right while keeping it parallel to the floor.

Step 5: Rotate your arm inwardly; your thumb will turn first toward the floor, and then point toward the wall behind you, with the palm facing the ceiling. This movement will roll your right shoulder slightly up and forward.

Step 6: With a full exhalation, sweep your arm behind your torso and tuck your forearm in the hollow of your lower back, parallel to your waist, with your right elbow against the right side of your tor

Step 7: Roll your shoulder back and down, then work your forearm up your back until it is parallel to your spine. The back of your hand will be between your shoulder blades. See that your right elbow doesn’t slip away from the right side of your torso.

Step 8: Now inhale and stretch your left arm forward, pointing toward the opposite wall and parallel to the floor.

Step 9: Turn your palm up and, with another inhalation, stretch your arm straight up toward the ceiling with your palm turned back.

Step 10: Lift actively through your left arm, then with an exhalation, bend your elbow and reach down for your right hand. If possible, hook your right and left fingers.

Step 11: Lift your left elbow toward the ceiling and lower your right elbow towards the floor.

Step 12: Keep your trunk erect and your shoulders straightened. Try to keep your left arm right beside the left side of your head.

Step 13: Stay in this pose and focus on your breathing for approximately 1 minute.

Follow these Gomukhasana steps carefully and do not make any changes to them. It is important to follow the Gomukhasana sequence of steps as doing them incorrectly can cause a muscle pull.

Visual Representation Of How To Perform The Cow Face Pose

STEP 1

STEP 2

How to Release from Gomukhasana?

To release from Gomukhasana, unclasp your fingers and bring your hands down to your sides and uncross your legs. Repeat this asana once again with your arms and legs reversed (with your left knee on top and your right elbow pointing up. Release from the asana once again and sit in a comfortable cross-legged posture for a few minutes.

When moving from Gomukhasana to any other pose, make sure that your movements are slow and smooth. Instead of transitioning from one static pose directly to the next, you can include 10 seconds of mindful breathing in between the poses. This will help you focus and be aware of every movement you make.

Poses That Are Similar To The Cow Face Pose

Gomukhasana helps to relieve and prevent back pain as it strengthens these muscles. There are several other similar poses that you can include in your daily yoga routine to increase the effectiveness of this yoga pose. Yoga poses such as Baddha Konasana (Butterfly pose), Supta Virasana (Reclined Hero Pose pose), Adho Mukha Svanasana (Downward Facing Dog Pose), and Virabhadrasana III (Warrior III) are complimentary poses for Gomukhasana as they will also help to strengthen your back, arm, and shoulder muscles.

Benefits Of Gomukhasana

1. Helps to stretch and strengthen the muscles of the ankles, hips and thighs, shoulders, triceps, inner armpits and chest

2. Regular practice of this asana aids in the treatment of sciatica

3. It enhances the workings of the kidneys by stimulating it, thus helping those suffering from diabetes

4. Practicing this asana regularly can reduce stress and anxiety

The practice of yoga is meant to strengthen both the physical and mental health of the individual. Practicing yoga on a regular basis will increase muscle mass and promote flexibility; it will also help to calm the mind and is a good way to de-stress. Yoga for strengthening back muscles (especially the upper back and shoulder) has become very popular as most people spend a lot of their day sitting in an office chair and suffer from this type of back pain. This yoga pose can also help children who face similar back aches as they have to carry heavy school bags.

Contraindications Of Gomukhasana

While the benefits and importance of Gomukhasana (Cow Face Pose) are immense, there are certain circumstances when you should avoid this pose. Individuals suffering from shoulder, knee or back pain should avoid practicing this asana. Avoid practicing Gomukhasana & it’s variations if you are suffering from any kind of knee injury/problem.

The Cow Face pose for beginners might include a short belt or scarf that can be used in case you are not flexible enough to get your fingers to meet behind your back while doing this pose. Although the benefits of Gomukhasana(Cow Face Pose) are many, it’s essential to take a note of above problems before starting off, as nothing is worse for a yoga beginner, as breaking a bone or pulling a muscle with the first asana, itself.

Tips For Gomukhasana (Cow Face Pose)

If you find it difficult to sit with your bones resting evenly on the floor and your knees stacking on top of each other evenly, use a blanket/bolster to lift the sitting bones off the floor and support them evenly

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Yogesh Managaonkar |Indian |Engineer | Blogger |

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