COW FACE POSE (GOMUKHASANA)
Meaning of Cow Face Pose
The Sanskrit name of the pose is Gomukhasana (गोमुखासन) and in English it is Cow Face Pose. The pose gets this name because the body resembles a cow’s face. The gap between thigs and calves look like cow face. We can elaborate the name as Go- Cow, Mukha- Face, Asana- Pose.
How to Pronounce
Go-moo-KASH-anna (Gomukhasana)
Glimpses
Level: Basic
Duration: 60 to 180 Seconds
Benefits: Stretches on shoulders, hip, thighs, triceps brachii muscle, thorax, ankles, axila
Improves: Back, Chest, leg muscles, latissimus dorsi
Precautions Before Practicing Cow Face Pose (Gomukhasana)
All yogis must be aware of precautions before practicing Gomukhasana (Cow Face Pose) as it may not be good for you or you need some alternations. If you have serious neck, shoulder or knee problems, you must consult with physician and inform your instructor.
How to Practice Cow Face Pose (Gomukhasana)
- Step 1: Sit in Relax Position leaning back with support of both arms and spreading your legs. You can also sit in Dandasan (staff Pose). Gently slide your left foot under the right thigh. Make sure your left foot points side way.
- Step 2: Pull your right leg over the left thigh. In this position stack your right knee on top of the left. Your right foot should point to the outside of the left hip. Bring the right heel and left heel in closer to left and right hip respectively.
- Step 3: Place your hands straight on the knees. As your right knee is placed on the top of left, put your right palm on the top of left palm facing towards the knees.
- Step 4: Inhale and raise your right hand over your head. Exhale and bend your hand down from right elbow and bring behind your back. This position will roll your right shoulder little bit up. Place your right forearm between your shoulder blades.
- Step 5: Inhale and bring your left hand behind your back and place your left palm between your shoulder blades. This move will roll your left shoulder slightly down. Exhale and lift your left elbow toward the celling.
- Step 6: Hold your breath and try to hook the right and left fingers. Stay in this position as long as you can hold your breath. You can stay longer in this position with normal breathing. Make sure your hands do not slip away from their positions.
- Step 7: When you are comfortable release your fingers, bring your hands on the knees, uncross the legs and practice reverse position for the same length of time.
Tips for Convenience
If you have stiff shoulders it is tough for you to grasp both left and right fingers. You can use yoga strap between the hands to feel stretch on your shoulder blades and chest.
New yogis face problem to sit evenly on the floor. It is advisable to use folded blanket or yoga bolster so that you can lift your sitting bones off the floor.
Instructor Can Help You on Cow Face Pose (Gomukhasana)
Guidance of an experienced instructor is essential to practice Gomukhasana (Cow Face Pose) authentically to avoid any kind of injury. An instructor can help you to touch or hold the fingers stretching your both arms. Instructor can assist you to line up your body during the entire yoga flow.
Benefits of Cow Face Pose (Gomukhasana)
- Improves the elasticity of the leg muscles.
- Expand chest.
- Gomukhasana (Cow Face Pose) is one of the best openers for shoulders and it reduce backaches.
- Extends the latissimus dorsi.
- Yogi gets sound massage on upper and lower back, upper arms, armpits, hips, thighs, ankles and chest.
- Gomukhasana (Cow Face Pose) assist to activate the back and make it more elastic.
- It helps in the treatment of sciatica.
- It improves the functions of kidneys.
- Gomukhasana (Cow Face Pose) also good for diabetes.
- It is a good therapist for treating sexual ailments.
- Regular practicing of Gomukhasana (Cow Face Pose) reduces anxiety and stress.
Variations of Cow Face Pose (Gomukhasana)
Cow Face Pose (Gomukhasana) with Forward Bend
When you are in full pose, move your connected fingers and hands a little away from the back of the torso and lean forward toward the top thigh. Now stay at this move comfortably as much as you can.
Cow Face Pose (Gomukhasana) with twist
Inhale and gently slide your left foot under the right thigh. Pull your right leg over the left thigh. Now your right knee is placed on the top of the left knee. Exhale and twist from your navel towards the right. Place your left forearm on your right thigh in Gyan mudra. Put your right hand behind you comfortably. Practice the reverse position.
Cow Face Pose (Gomukhasana) with Garuda (Eagle) hands
Place your right knee on the top of left knee. Inhale and extend both hands at both sides. Exhale and swing the right arm underneath the left. Now press your forearms to create Garuda (Eagle) hands. Practice the reverse position.
Reclined Cow Face Pose (Supta Gomukhasana)
Lie on your back facing toward ceiling and place your right knee over the left. Inhale and hold your ankles. Exhale and push your feet towards the floor. Practice the reverse position.
The Science behind Cow Face Pose (Gomukhasana)
This pose mainly engages shoulders, hands, legs and hips. People generally feel chronic pain on these body parts and related joints. Gomukhasana or Cow Face Pose improves the range of motions of the joints and muscle-tendons. Even if your joints and muscles are stiff, this pose will help to loosen out in a span of few weeks. Study shows that Gomukhasana or Cow Face Pose enhances cardiovascular endurance, flexibility, and muscular strength.
Preparatory Pose
- Hero Pose (Virasana)
- Reclining Hero Pose (Supta Virasana)
- Reclining Bound Angle Pose (Supta Baddha Konasana)
- Wide-Angle Seated Forward Bend (Upavistha Konasana)
- Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)
- Bound Angle Pose (Baddha Konasana)
Follow-up Pose
- Bharadvaja’s Twist (Bharadvajasana)
- Half Lord of the Fishes Pose (Ardha Matsyendrasana)
- Eagle Pose (Garudasana)
- Seated Forward Bend (Paschimottanasana)
- Marichi’s Pose (Marichyasana III)
