Gomukhasana (Cow Face Pose) – Step-by-Step Guide, Benefits and Precautions

Yoga is more than just physical exercise—it’s a holistic practice that enhances concentration, flexibility, creativity, brain function, and emotional balance. It offers tools to stay healthy in today’s fast-paced world, reducing stress and improving mental stability. Among the many beneficial asanas, Gomukhasana, or Cow Face Pose, stands out for its ability to stretch multiple body parts simultaneously. This seated posture works the ankles, hips, thighs, shoulders, underarms, triceps, and chest. Read on to learn about the steps, benefits, and safety precautions of Gomukhasana. 

What is a Gomukhasana (Cow Face Pose)?

Gomukhasana, or cow face pose, is a yoga posture that involves intertwining the arms behind the back while seated. This pose is named as such because when performing the pose, the legs and arms resemble the face of a cow. The crossed legs represent the mouth of the cow, while the raised arms represent the ears. This visual resemblance to the face of a cow led to the pose being named the cow face pose in yoga.

Gomukhasana primarily benefits the shoulders, chest, hips, and thighs. It helps release tension in tight muscles, improves flexibility, and promotes better posture. Additionally, it enhances mobility in the hips and opens up the chest and shoulders. This pose also strengthens the arms and upper back. It is suitable for most times of day, including after meals, and is especially effective after long hours of sitting or physical activity, helping to relieve built-up tension.

Benefits of Gomukhasana

Besides stretching and improving flexibility,  some other Gomukhasana benefits include:

1) Helps in Managing Diabetes

Gomukhasana, or cow face pose, can help manage diabetes by stimulating the pancreas and improving insulin sensitivity.  Additionally, Gomukhasana promotes relaxation and reduces stress, which can contribute to better blood glucose control. Regular practice of this pose, along with proper diet and lifestyle changes, may benefit diabetics.

2) Sciatica Relief

Gomukhasana can provide relief from sciatica by stretching and releasing tension in the lower back, hips, and buttocks. It helps to reduce compression on the sciatic nerve and improves flexibility in the spine. By alleviating pressure on the sciatic nerve and improving spinal flexibility, regular practice of Gomukhasana may reduce pain and stiffness associated with sciatica.

3) Tension Relief

Cow face pose, is also beneficial for relieving tension by stretching the shoulders, chest, and upper back. It helps release tightness in the muscles and promotes relaxation. Practising Gomukhasana regularly can reduce stress and anxiety while improving overall flexibility and posture.

4) Posture Improvement

Gomukhasana aids in improving posture by stretching and opening the chest, shoulders, and upper back muscles.  By stretching the front of the body and strengthening the upper back, Gomukhasana supports better posture. It encourages spinal alignment, corrects rounded shoulders, and strengthens the back muscles that support upright posture. Practising it regularly promotes body awareness and can reduce slouching, especially for those with sedentary lifestyles.

5) Backache Relief

This yoga offers relief from backaches by stretching the spine and relieving tension in the lower back muscles. It helps improve flexibility and mobility in the spine, reducing stiffness and discomfort. Regular practice of Gomukhasana strengthens the muscles supporting the spine, providing better support and stability. Additionally, the pose promotes relaxation and releases tension in the back, easing pain and promoting overall spinal health.

6) Non-Alcoholic Fatty Liver Disease (NAFLD)

Gomukhasana also aids in managing NAFLD by promoting digestion and stimulating liver function. The twisting motion in Gomukhasana gently massages the abdominal organs, including the liver, supporting detoxification and improved liver function. It also promotes better digestion and weight management—two key factors in managing NAFLD. Regular practice, along with dietary changes, can contribute to improved metabolic and liver health.

7) Enhances Kidney Function

This yoga pose, aids in enhancing kidney function by improving blood circulation and stimulating the kidneys. The pose involves a deep stretch of the hips and thighs, which helps  release tension and toxins stored in the body. Regular practice of Gomukhasana also promotes overall relaxation and reduces stress, which can benefit kidney health. Additionally, the pose encourages proper alignment of the spine and supports the optimal functioning of the urinary system, contributing to improved kidney function over time.

8) Improves Sexual Performance

Gomukhasana, or cow face pose, can enhance sexual performance by increasing blood flow to the pelvic region and stimulating reproductive organs. The deep stretch in the hips and thighs can help reduce tension and improve flexibility, promoting better sexual function. The pose also reduces stress and anxiety, which are known contributors to sexual dysfunction. Regular practice may enhance physical stamina, flexibility, and confidence, supporting better sexual performance.

9) Relieves Stress and Anxiety

Cow face pose helps relieve stress and anxiety by promoting relaxation through deep breathing and stretching. The pose releases tension in the shoulders, chest, and hips, easing physical manifestations of stress. By calming the mind and body, Gomukhasana yoga reduces cortisol levels and promotes a sense of tranquillity and well-being. Regular practice of this pose can enhance mental clarity, resilience, and overall emotional balance, making it an effective tool for managing stress and anxiety.

10) Increased Flexibility and Overall Health

This pose improves flexibility in the shoulders, hips, and spine while relieving muscular tightness. It enhances blood flow to the back and encourages relaxation, which supports overall musculoskeletal health. Practising Gomukhasana contributes to long-term spinal health and injury prevention.

Read Also: Health Benefits of Vajrasana

What are the Steps of Gomukhasana (Cow Face Pose)?

 Here’s are simple Gomukhasana steps.

1. Start by sitting on the floor with your legs stretched out in front of you.
2. Bend your knees and bring your feet closer to your hips, ensuring they are firmly planted on the ground.
3. Slide your left foot under your right thigh, beside your right hip.
4. Cross your right leg over your left, stacking your right knee directly on top of your left knee.
5. Try to align both knees as closely as possible, with one directly on top of the other.
6. Flex your feet to protect your ankles and distribute the weight evenly across both hips.
7. Extend your arms to the sides at shoulder height, parallel to the ground.
8. Bend your right elbow and reach your right hand behind your back, palm facing away from your body.
9. Bend your left elbow and reach your left hand up towards the sky, palm facing your back.
10. Try to clasp your fingers together or hold onto a strap if your hands cannot reach each other.
11. Keep your spine tall and your chest lifted, avoiding rounding or hunching forward.
12. Hold the pose for 30 seconds to 1 minute while focusing on your breath and maintaining a steady gaze.
13. To release, gently unwind your legs and arms, returning to a seated position with your legs extended.
14. Repeat the pose on the opposite side, crossing your left leg over your right and mirroring the arm position.

Read Also: Health Benefits of Shashankasana (Rabbit Pose)

Warm-up Exercises Before Gomukhasana

Before practising Gomukhasana, it’s essential to warm up the body with preparatory poses that focus on opening the hips and shoulders. Here are some recommended warm-up poses:

• Sun Salutation (Surya Namaskar): Start with 10 rounds of Sun Salutations to open up the arms, shoulders, and lower back. The flowing sequence of movements, coordinated with deep breathing, prepares the body for the deeper stretches of Gomukhasana.
• Bound Angle Pose (Baddha Konasana): Sit on the floor with the soles of your feet together and your knees bent out to the sides. Hold onto your feet with your hands and elongate your spine as you inhale. Exhale to gently press the knees towards the floor, feeling the stretch in the inner and outer thighs. This pose helps to open up the hips and thighs, making it easier to get into Gomukhasana.
• Bow Pose (Dhanurasana): Lie on your stomach and bend your knees, bringing your heels towards your buttocks. Reach back and hold onto your ankles. Inhale to lift your chest and thighs off the floor, creating a bow shape with your body. This pose stretches the shoulders, chest, and legs, preparing them for the demands of Gomukhasana yoga.

By incorporating these warm-up poses into your practice routine, you can ensure that your body is adequately prepared for the challenges of Gomukhasana.

What are the Safety and Precautions of Gomukhasana?

Gomukhasana, or cow face pose, offers numerous benefits for the body, but it’s essential to practice it with care and attention to safety. Here are some safety tips and precautions to keep in mind:

• Warm-up: Always begin your practice with gentle warm-up poses to prepare your body for the deeper stretches of Gomukhasana. This helps to prevent injuries and allows for greater flexibility during the pose.
• Alignment: Pay attention to proper alignment during the pose to avoid strain on the joints and muscles. Keep your spine straight and shoulders relaxed, and ensure your knees and feet are correctly aligned.
• Gradual progression: If you’re new to Gomukhasana yoga or have tight hips or shoulders, start with modified versions of the pose or use props like blocks or straps to support your body. Gradually work towards deeper variations as your flexibility improves.
• Avoid overexertion: Listen to your body and avoid pushing yourself too hard in the pose. If you feel any pain or discomfort, gently release the pose and rest. Avoid forcing your body into a position that feels uncomfortable.
• Breathing: Maintain smooth and steady breathing throughout the pose to promote relaxation and ease. Avoid holding your breath or straining during the pose.

By following these safety guidelines and practising mindfulness, you can enjoy the benefits of Gomukhasana while minimising the risk of injury.

Also Read : Bhujangasana (Cobra Pose): Steps & Benefits

Risks of Gomukhasana

While Gomukhasana yoga (cow face pose) offers numerous benefits, there are some risks associated with the pose that you should be aware of. These include:

• Injury and Surgery: Individuals with a history of shoulder, hip, knee, or back injuries or those who have undergone recent surgery in these areas should approach Gomukhasana with caution.
• Weak Body: Individuals with muscular weakness in key joints should proceed with caution. 
• Medical conditions: If you have pre-existing conditions like peptic ulcer, hernia, enlarged liver or history of any surgery in the abdominal region, you should not practise this pose.
• Joint pain: The pose involves deep stretches that may exacerbate existing joint pain or injuries.
• Muscle cramps: Holding the pose for an extended period without proper warm-up or preparation can lead to muscle cramps or spasms.
• Pressure on nerves: Improper alignment during this posture or excessive force can put pressure on nerves, leading to discomfort.

Takeaway

Gomukhasana is a deeply therapeutic yoga pose that provides physical, emotional, and metabolic benefits. It supports the management of diabetes, sciatica, back pain, and NAFLD, and enhances posture, stress relief, kidney function, and even sexual well-being. However, mindful practice is key to avoiding injuries and maximising the benefits. 

With proper warm-up, alignment, and awareness of your body’s limitations, Gomukhasana can become a valuable part of your wellness routine. Always consult a healthcare professional if you have pre-existing conditions, and use modifications or props as needed.

Frequently Asked Questions (FAQs)

References:

• Singh, M., & Kumari, M. (2019). Efficacy of yogasana in the management of Gridhrasi (sciatica). ResearchGate. https://www.researchgate.net/publication/331035235_EFFICACY_OF_YOGASANA_IN_THE_MANAGEMENT_OF_GRUDHRASI_SCIATICA
• Ravindra, P., Arora, M., & Sontakke, S. (2018). Evaluation of Gomukhasana and Shashankasana in the management of Gridhrasi with special reference to sciatica. World Journal of Pharmaceutical Research, 7(6), 957–966. https://wjpr.s3.ap-south-1.amazonaws.com/article_issue/1521165066.pdf
• Results – OpenURL Connection – EBSCO. (2025). Ebsco.com. https://openurl.ebsco.com/openurl?sid=ebsco:plink:scholar&id=ebsco:gcd:184662065&crl=c