Benefits of Gomukhasana or Cow-Faced Yoga Pose & Steps to Do It

The name of Gomukhasana is derived from Sanskrit where “Go” means “Cow” and “Mukha” means “Face”. The final position of the gomukhasana or cow faced yoga pose resembles the face of a cow and hence the name.

The calves and thighs are placed in such a way that they appear wide from one end and tapering from another like the face of a cow.

Regular practice of gomukhasana or cow faced yoga pose offers tremendous health benefits.

• Gomukhasana makes the spine flexible.
• Gomukhasana or cow faced yoga pose is very beneficial in easing problems related to Sciatica, back problems and rheumatism.
• This yoga pose relaxes the whole body. If it is practiced for 7-8 minutes every day it helps in getting rid of tension, anxiety and tiredness.
• Gomukhasana or cow-faced yoga pose is also beneficial in relieving stiffness from shoulders and neck and make them flexible.
• Diabetes can also be controlled by regular practice of Gomukhasana or cow faced yoga pose.
• This yoga pose stretches chest, hips, ankles, thighs, shoulders, deltoids and triceps.

The starting pose for Gomukhasana is Dhyana Veerasana. One must get into Dhyana Veerasana first in order to do gomukhasana or cow-faced yoga pose.

• Sit with both legs stretched in front of the body.
• Fold the left leg in such a way that the heel of left foot touch the right buttock
• The left leg will go beneath the right leg.
• Now, fold the right leg over the left leg in a way that the right knee comes directly over the left knee.
• In this position, the heel of right foot will be at a little distance from the left buttock.
• Keep the hand on each foot or on the right knee or on top of each other or in any comfortable position.
• Keep the head, neck and spine straight.
• Relax the whole body and close the eyes.
• Take deep and long breaths.

• To practice Gomukhasana, sit in Dhyan Veerasana so that the right knee comes directly over your left knee
• Place the left arm behind the back in such a way that the back of hand rests on the spine.
• Bring your right arm above the right shoulder
• Clasp the fingers of both hands with each other.
• Bring the folded hands together behind the head in such a way that the back of the head presses against the inside of right arm.
• Close your eyes and breathe deeply.
• Keep the head and spine straight.
• Stay in this position for 2-3 minutes.
• Unclasp the hands.
• Practice the same asana with the left leg over the right leg and left arm over left shoulder.

• People with Knee, shoulder or neck injuries should not Practice Gomukhasana.
• Do not go beyond your abilities to practice the asana as it might cause overstretching of the muscles.

• If you are obese and you have trouble keeping your legs over each other or clasping fingers behind the back, start slow. Do not overstretch but try to keep your legs over each other as much as possible and take your hands behind the back as much as possible. With time, patience and practice you can develop the flexibility to practice Gomukhasana with ease.
• If you have tense shoulders and not able to clasp fingers behind the back, use a strap between your hands. Start by draping the strap on arm which is lying lower and bring the other arm over the shoulder and catch the free end of the strap with the other hand coming above the shoulder.