Gomukhasana (Cow Face Pose): How to Perform, Benefits, & Precautions

Yoga is a very subtle spiritual discipline that brings harmony between mind and body. Though yoga originated in the Indian subcontinent, it has been quickly gaining popularity globally. Although there are several poses, in this article, we have discussed the Gomukhasana yoga pose and its benefits in detail. In Sanskrit, ‘Go’ means cow, ‘Mukha’ means the face, and ‘Asana’ means pose.

Gomukhasana (Cow Face Pose): How to Perform, Benefits, & Precautions

Incidentally, ‘Gomukh’ means light in the head or lightness of the head. However, the body resembles a cow’s face while performing this pose, giving it the name. Read on!

What is Gomukhasana (Cow face pose)?

The translation of the Sanskrit word Gomukhasana is also called cow face pose yoga. Go means cow, mukha means face, and asana means posture. Gomukhasana can be performed with a set of different asanas. It is a seated yoga posture that enhances your chest, shoulders, arms, and triceps.

The name “cow-face” is given to this yoga asana because your body looks like a cow’s face while performing this asana.

Step by Step Procedure to Perform Gomukhasana:

Here is the simple procedure of the Gomukhasanayoga pose you need to follow to get all the benefits associated with it.

  • Sit down on a yoga mat on the floor.
  • Stretch your legs in front while keeping your back erect.
  • Now place your left leg under your right buttock gently.
  • Place your right leg over your left thigh by folding it.
  • Make sure your knees are stacked on top of the other and close together.
  • Place your left arm behind your back by folding it.
  • Now stretch your right arm to reach your left hand by placing the right arm over your right shoulder. Stretch as much as you can.
  • It might not feel easy initially, but you can stretch your hands behind your back with practice.
  • Expand your chest, lean slightly back while keeping your trunk erect.
  • Make sure you remain in this pose for as long as you can.
  • Concentrate on your breathing throughout performing this asana.

Preparatory Poses for Gomukhasana:

Here are some of the Gomukhasana preparatory poses you can practice that will provide your body with ease. Some of the poses are:

  • Suptavirasana.
  • Baddhakonasana.
  • Suptapadangusthasana.
  • Suptabaddhakonasana.
  • Virasana.
  • Upavisthakonasana.

Follow-up poses for Gomukhasana:

Here are some of the yoga asanas you can try after practicing the cow face pose or Gomukhasana.

  • Bharadvajasana.
  • ArdhaMatsyendrasana.
  • Padmasana.
  • Garudasana.
  • UpavisthaKonasana.
  • Paschimottanasana.
  • Marichyasana III.

Gomukhasana Health Benefits:

We have presented you with the list of Gomukhasana benefits:

  • Gomukhasana makes your back more elastic by helping flex your back.
  • It helps release the cervical spine and cures stiff shoulders efficiently.
  • You can treat sciatica by practicing Gomukhasana regularly.
  • Gomukhasana works exceptionally well for diabetic people by helping enhance kidney function.
  • Pericardium area is made more accessible with regular practice of Gomukhasana.
  • You can also reduce stress and anxiety by practicing this asana.
  • It helps with the functioning of abdominal organs by expanding the lower abdominal muscles.
  • This asana helps burn the unnecessary fat in the tummy area. In addition, it gives you a toned torso by deep stretching the abdominal area.
  • Gomukhasana improves blood circulation in the chest with breathing which expands the diaphragm.
  • Performing this asana makes your shoulders and upper arms more flexible, resulting in strong bicep and tricep muscles.
  • Your entire body gets a good flow of prana as your entire spine is stretched.
  • The abdominal muscles are put to work with the various varieties of Gomukhasana, improving digestion.

[Read: Benefits of Pincha Mayurasana]

Contraindication And Precautions of Gomukhasana:

  • Some of the precautions and contraindications of performing Gomukhasana are as follows:
  • Refrain from practicing Gomukhasana if you have rotator cuff injuries or knee pains or experiencing excessive shoulder injury.
  • Practice this asana under the guidance of a certified yoga instructor if you have backache.
  • Suppose you feel pain in any body part during the stretching part of the Gomukhasana. In that case, it is advisable not to do the asana.
  • Refrain from performing this asana if you have soft tissue injuries such as muscle damage, ligaments, and tendons.
  • It is advised not to perform Gomukhasana if you have bleeding piles, spondylitis, or pain in the thigh.

[Read: How To Do Simhasana Yoga (Lion Pose)]

Gomukhasana Variations:

The list of some of the Gomukhasana yoga asana variations are as follows:

Shoelace pose:

Gomukhasana (Cow Face Pose): How to Perform, Benefits, & Precautions

Cow face pose arms close up:

Gomukhasana (Cow Face Pose): How to Perform, Benefits, & Precautions

Half cow face poses with a forward bend:

Gomukhasana (Cow Face Pose): How to Perform, Benefits, & Precautions

Cow face poses with eagle arms:

Gomukhasana (Cow Face Pose): How to Perform, Benefits, & Precautions

The Gomukhasana yoga pose is highly beneficial yet extremely simple to perform. Simple stretches can make a lot of difference in the health of your body. Take a look at the process mentioned in this article. You can take professional help if you are a beginner to avoid any mishaps. Don’t forget to let us know if you found this article helpful!

[Read: Must Know About Garudasana Pose]

Disclaimer: The information provided in this article is based on research and not a replacement for a professional opinion. Make sure to consult a professional before trying anything new. The website is not responsible for the authenticity and accuracy of the information.


Can an obese person practice yoga?

Ans: Anyone can practice yoga irrespective of fitness level, age, body, and weight. But if you are unsure, you can consult a professional for proper guidance to avoid any injuries. Rather than staying unfit, it is always better to start yoga in a small way.

Is it ok to eat food before practicing yoga?

Ans: It is always advised to perform yoga on an empty stomach or eat food one hour before performing yoga. In addition, it is suggested that your bowels should be empty while you practice yoga asanas.

3. How regularly should we perform yoga?

Ans: It is advised to perform yoga anywhere from two to five times a week for efficient results. But it is necessary to ease into the asanas, let your body get used to them, and then gradually make it more regular.