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    Person practising Cow Face Pose (Gomukhasana), seated with the knees stacked and arms reaching behind the back, with the hands clasped between the shoulder blades.
    Teacher: Rebecca Moore
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    Cow Face Pose (Gomukhasana)

    A deep and grounding seated posture that targets both the hips and shoulders.

    Category: Seated / Hip Opener

    Difficulty: Intermediate

    Sanskrit/Pronunciation: Gomukhasana (go-moo-KAHS-uh-nuh)

    Main Focus: Hips, Glutes, Shoulders, Chest, Upper Back

    Props: Yoga Mat, Yoga Belt, Blanket, Yoga Brick

    Cow Face Pose (Gomukhasana) is a seated pose that combines a deep hip stretch with an opening through the shoulders and chest. Practised with the knees stacked and the arms reaching behind the back, the pose encourages mobility through the hips while stretching the shoulders and upper body. Props can help make both the seated position and arm bind more accessible, allowing you to explore the pose while maintaining length through the spine.

    How to Practise
    1. Sit with legs extended in front of you
    2. Bend your knees and cross your right leg over the left, stacking the knees so they’re centred over each other
    3. Draw your feet out to either side, keeping them equidistant from your hips
    4. Raise your right arm overhead, bend the elbow and reach your hand down the back
    5. Bring your left arm behind your back and reach up to clasp the right hand (use a strap if they don’t touch)
    6. Sit tall, lengthening the spine and keeping both sitting bones grounded
    7. Hold for 1–2 minutes, breathing steadily, then switch sides
    Benefits
    • Opens the hips, glutes, and outer thighs
    • Stretches the shoulders, chest, and triceps
    • Improves posture and spinal alignment
    • Calms the mind and reduces fatigue
    Modifications
    • Sit on a folded blanket or block to ease pressure on the hips
    • Use a strap between the hands to bridge the gap
    • If stacking the knees is uncomfortable, try crossing the legs loosely instead
    • Practise only the arm position or leg position if doing both is too intense

    Props to Support Cow Face Pose (Gomukhasana)

    Props can provide additional support and help make Cow Face Pose more accessible. Loop a yoga belt between the hands if they do not comfortably meet behind the back, allowing you to explore the shoulder stretch without forcing the bind. Sit on a folded blanket or yoga brick to elevate the hips, creating more space through the pelvis and helping you maintain an upright spine.

    Yogamatters Yoga Brick
    Yoga Brick
    £9.00
    Sustainable Cork yoga Block Prop
    Cork Block
    £17.00
    Yogamatters Hemp Yoga Belt - Natural
    Hemp Yoga Belt - Natural
    £12.00
    Yogamatters Organic Cotton Chambray Yoga Blanket
    Organic Cotton Chambray Yoga Blanket
    £50.00