Goumukhasana / Cow Face Pose

Samriddhi Rimal September 5, 2022 12:17 pm
Goumukhasana AKA Cow Face Pose.

Goumukhasana or Cow Face Pose is a seated yoga posture that helps stretch your entire body. The folded legs resemble the mouth of a cow, while the elbows resemble their ears.

Sanskrit Name and Meaning of Cow Face Pose

  • Sanskrit Name – Goumukhasana
  • Pronunciation – Gau-Mukh-Aah-Suh-Nuh
  • Meaning
    • Gou – Cow
    • Mukha – Face

Note – There’s no need to strain yourself by doing more than what you can. It will do more harm than good. Seek expert guidance if you’re unsure about anything.

Step-by-Step Instruction

  1. Start in Dandasana.
  1. Stack your left knee on top of your right knee and bring your left heel towards your right hip.
  1. Now, bend your right leg and bring your right heel towards your left hip. Your knees should be stacked and centered.
  1. Lift your right arm above your head and bend your elbow.
  1. Bring your left arm behind your back and lock your hands. Hold for five breaths or as long as possible. Repeat on the other side.

Tips for Beginners

  1. For Step 5 – Slightly arch your upper back, open your chest, and try to keep your elbow straight upward to hold hands.
  1. For Steps 4 and 5 – Don’t push your head forward.
  1. For Steps 4 and 5 – The upper elbow should point toward the sky while the bottom elbow should point toward the ground.

Modifications and Props

  1. For Tight Shoulders – Use a strap to hold the arm. The grip should be fairly relaxed.
  1. For Tight Hips – Place a blanket under your lower hip if it’s not level on the ground. Alternatively, you can also level your hips by sitting on the bottom foot.


  1. Refrain from the pose if you have severe hip, knee, and shoulder problems. You can practice the arm portion of this pose in a standing position.
  2. Be careful if you have abdominal hernia and wrist issues.


  1. Relieves sciatica
  2. Opens up your hips, upper back, and shoulders
  3. Cures stiff shoulders
  4. Helps in the treatment of high blood pressure
  5. Strengthens back muscles, hips, thighs, ankles, triceps, shoulders, inner armpits, and chest
  6. Beneficial for people with poor posture

Feel free to tell us or ask us anything about the pose. For more, keep on browsing Yoga Memo.


  • References from Asana Pranayama Mudra Banda by Swami Satyananda Saraswati
  • References from Wikipedia

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