Cow Face Yoga Pose Gomukhasana

Muscles worked

Setup

1. Sit on the floor with your legs extended in front of you.
2. Bend your knees and slide your left foot under the right knee to the outside of the right hip.
3. Cross your right leg over the left, stacking the right knee directly on top of the left knee.
4. Position your feet equidistant from your hips and ensure both sit bones are firmly grounded on the floor.

How to do it

1. Inhale and extend your right arm toward the ceiling, then bend the elbow to place your hand between your shoulder blades.
2. Reach your left arm behind your back, bending the elbow and moving the hand up the spine toward the right hand.
3. Clasp your fingers together behind your back; if they don't reach, hold a strap or towel between them.
4. Hold the position for 30-60 seconds while breathing deeply, then exhale to release and repeat on the opposite side.

Form checklist

• Keep your spine tall and neutral; do not allow the lower back to arch excessively.
• Ensure the top elbow points directly toward the ceiling rather than tilting forward.
• Keep your head and neck aligned with your spine; do not push your head forward with your upper arm.
• Maintain even weight distribution across both sit bones throughout the pose.

Pro tips

• Actively pull your elbows away from each other to maximize the stretch in the triceps and chest.
• If your hips are very tight, sit on a yoga block or folded blanket to help stack the knees and level the pelvis.

Make it harder

• Slowly fold your torso forward over your stacked knees while maintaining the arm bind and a flat back.
• Deepen the hip stretch by moving your feet further away from your hips while keeping the knees stacked.

Frequently asked

What muscles does the cow face yoga pose gomukhasana work?

The cow face yoga pose gomukhasana primarily targets the glutes and lats, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the cow face yoga pose gomukhasana?

The cow face yoga pose gomukhasana requires no equipment — just your body weight.

Is the cow face yoga pose gomukhasana good for beginners?

The cow face yoga pose gomukhasana is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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