Gomukhasana (Cow Face Pose): Steps and Modifications

Gomukhasana, or Cow Face Pose, combines a seated leg arrangement with an optional shoulder position. The hip and shoulder components can be practised separately, which makes the posture adaptable without forcing the knees, hips or hands.

Meaning of the Name

Go means cow, mukha means face and asana means posture. Traditional explanations compare the stacked knees and outward-pointing feet to features of a cow’s face. The arm position creates a separate shoulder action that is often taught with the seated base.

Two Parts of Gomukhasana

The full posture asks for two different patterns:

• Leg position: the knees move toward a stacked arrangement while the feet rest beside the hips.
• Arm position: one arm reaches down from above and the other reaches up the back.

Learn each component first. Combining them is optional and should not disturb the seat or breath.

Prepare the Seat

• Sit on one or more folded blankets.
• Extend both legs forward and place the hands beside the hips.
• Notice whether both sitting bones can rest evenly.
• Keep a strap nearby for the arm position.
• Move slowly and give the knees room to adjust.

Leg-Position Steps

1. From sitting, bend the left knee and slide the left foot beside the right hip.
2. Cross the right leg over the left.
3. Place the right foot beside the left hip if it arrives comfortably.
4. Let the knees move toward one another without pressing them into a perfect stack.
5. Support both sitting bones. Add height under the pelvis if one side lifts.
6. Keep the feet relaxed but not collapsed.
7. Stay upright for several natural breaths.

Arm-Position Steps

1. Hold a strap in the right hand.
2. Raise the right arm, bend the elbow and let the hand move down the upper back.
3. Take the left arm out to the side, rotate it inward and bring it behind the waist.
4. Hold the strap with the left hand rather than pulling the hands together.
5. Keep the head above the ribs and avoid pushing it forward.
6. Let the upper elbow point upward without flaring the front ribs.
7. Breathe normally, then release the arms slowly.

Useful Modifications

• Chair arms: practise only the shoulder position while sitting on a chair.
• Strap connection: keep generous space between the hands.
• Lower leg extended: bend only the upper leg and keep the other leg forward.
• Simple cross-legged base: use the arm position without stacking the knees.
• Higher seat: add blankets until both sitting bones are supported.
• Separate components: practise the legs and arms on different days.

Alignment Points

• Keep the seat balanced rather than leaning toward one hip.
• Allow the knees to remain at different heights.
• Use the strap to preserve space across the chest and shoulders.
• Keep the lower ribs from thrusting forward.
• Relax the face and continue ordinary breathing.
• Release the upper foot and top arm with control.

Common Mistakes

• Forcing the knees into a vertical stack.
• Sitting directly on the floor when the pelvis tips backward.
• Pulling strongly on the strap.
• Pushing the head forward to make the hands appear closer.
• Flaring the ribs as the upper arm rises.
• Holding the breath.
• Practising only the easier side.

How to Practise Both Sides

Change both the leg crossing and the arm arrangement. The side with the right knee on top is often paired with the right upper arm, but teaching patterns vary. What matters is that both combinations are explored without forcing them to look identical.

Pause in a simple seat between sides. Notice whether one hip or shoulder needs a larger modification and keep the strap length appropriate to each side.

Practice Limits

Release if you feel sharp discomfort, tingling, numbness or strong pressure in a knee, hip or shoulder. Do not pull the feet closer to the hips or the hands closer together to complete the outer shape. A separate arm or leg variation is a valid form of practice.

Frequently Asked Questions

Do the hands need to meet?

No. Use a strap and keep the grip wide enough that the neck, ribs and shoulders remain relaxed.

Must the knees stack exactly?

No. Their position depends on hip mobility and body proportions. Do not press them together.

Can I practise only the arm position?

Yes. Practising the shoulder action on a chair or in a simple seat is often the clearest way to learn it.

Which side should be practised first?

Either side may begin. Practise both and allow different prop choices when needed.

Related SarvYoga Guides

• SarvYoga pose library
• Yoga poses for beginners
• Padmasana
• Vakrasana