Cow Face Pose (Gomukhasana)


  • This is a great asana to improve posture. It stretches the muscles of the back, chest, shoulders, arms, hips and ankles and improves general flexibility. It's a very helpful pose for those who sit at a desk or computer most of the day.
  • Lengthens the spine and improves posture.
  • Relaxes stiff and frozen shoulders.
  • Opens the chest and increases lung capacity.
  • Improves oxygen flow and blood circulation.
  • Stimulates abdominal organs such as the kidneys, liver and pancreas.
  • Calms the nervous system and can help reduce stress and anxiety.


  • A common mistake is to twist the spine to be able to join your hands together. Make sure to keep the spine straight, not twisted. And when your hands are joined, try to stay up straight, avoid rounding the back or hunching forward. Tuck the tailbone towards the floor, broaden your chest, straighten the spine and look forward.


  • If you have tight hips, you can use a blanket or block for support, placing it under the buttock or thigh that is elevated.
  • If this posture is too intense for your legs or knees, start by practicing with one leg stretched out in front of you and the other folded over the top.
  • Hold a strap or belt if you’re not able to join your hands together behind your back.


  • Gomukhasana is a pose that calms and centres. Sitting in this pose for a few minutes and concentrating on the breath can help release stress and anxiety.
  • This asana stimulates the Svadisthana (sacral) chakra, and the Anahata (heart) chakra.

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