How To Do a Cow Face Pose?

The Sanskrit word "Go Mukha" literally means "cow's face." Your crossed legs resemble a chewing cow's muzzle, and your raised arm resembles a raised ear of a cow. When stretching your arms and twisting your legs, the objective of the pose is to stay as still and immovable as a cow. Instead of tilting to one side, the pelvis has to sit straight beneath you for proper protection. 

Sit on a folded yoga blanket or bolster if appropriate to hold the sitting bones even with each other to achieve this pose. Maintain a straight spine rather than a bent one. From the tip of your head to your tailbone, you can have a straight line. 

Turning to join your hands is not a good idea. Do not stick your ribs out when clasping your palms. Instead, try lowering your tailbone to the floor and broadening your lower back. But let’s jump into the idea of the pose before trying it.

The Idea of The Cow Face Pose

The Cow Face Pose's concept will help relax rigid muscles and strengthen a wide range of muscle groups in your body. Daily yoga practice can help you find the version that fits well for you, allowing you to feel more secure in this position.

Gomukhasana is a Sanskrit term that combines three Sanskrit words: Go, Mukha, and Asana. Go is the Sanskrit word for cow, Mukha is the Sanskrit word for mouth or face, and Asana is the Sanskrit word for pose or bench. Cow Face Pose is the product of combining all three. 

This asana's body pose represents the mask of a sheep. As a result, it's known as Gomukhasana, or cow-face position. The knees in this asana resemble the mouth of a cow, and the hand postures, one up and one down, resemble the ears of a cow.

How To Perform The Cow Face Pose

Step 1:

Bend your knees and place your foot on the floor in Dandasana (Staff Pose). To the outside of the right thigh, slide your left foot under the right leg. Then put your right foot on the outside of your left thigh and cross your right leg over the left, piling the right knee on top of the left. To make the heels even distance from the ankles, pull the right heel nearer to your left hip with the right leg over it. Sit on the sitting bones equally.

Step 2:

Inhale and extend the right arm parallel to the surface, straight out to the right. Inwardly rotate the arm; the thumb would point to the floor first, next to the wall behind you, with your palm facing the ceiling. This action will gently raise and forward your right arm, as well as around your upper body.

Step 3:

Inhale and extend the left arm straight out, parallel to the earth, aiming toward the opposite wall. With another inhalation, turn the hand out and extend the arm straight out toward the sky, palm turned down. Lift your left arm actively, then extend your elbow to reach back for your right hand with an exhalation. Hook the right and left fingers if necessary.

Step 4:

Raise the left elbow toward the ceiling and lower the right elbow toward the floor from the back armpit. Raise your chest and press your shoulder blades against your back ribs. Attempt to hold the left arm parallel to the left side of your brain.

Step 5:

Hold this position for around a minute. Release your arms, uncross your legs, then repeat for the same amount of time with the arms and legs inverted. Keep in mind that whichever leg is on top, the arm at the same time is lower.

Frequently Asked Questions

What if I Do Yoga Every Day?

Physical exercise will help develop muscle, enhance metabolism significantly, and improve circulation, enabling the metabolism to keep ticking along nicely—a little pranayama, a little upper body power, and, of course, some stretching.

What Is The Significance of The Name Cow Face Pose?

It's called after the cow's face illusion produced by the complete pose: The crossed legs form the cow’s snout and mouth, and the sides form the cow’s ears. The torso determines the length of the cow’s nose.

Which Muscles are Used In Cow Pose?

It's one of the most effective shoulder openers around. The muscles of the upper back, upper sides, chest, legs, and thighs are stretched. You’ll likely feel this posture in your knees, sides, and hands as well.


Cow Face Pose spans nearly any aspect of your body, including your hips, knees, elbows, head, and chest. It shows how dissimilar the two sides of certain people's bodies are. 

On one side, bringing your hands together behind your back is always much smoother than on the other. This pose may aid in the correction of your posture and the beginning of flexibility equalization. 

It's a perfect posture for anyone who stays for long periods at work because it opens the hips and chest, which helps counteract the slump that many people develop when seated. It's a grounding and relaxing posture.