Gomukhasana Stretches Muscles of Ankle, Knee, Chest, Shoulder and Improves Overall Posture
Gomukhasana Benefits Gomukhasana (Cow Face Pose) derives from the Sanskrit words go, which means cow, and mukha, which means face.
The yoga position is so named because the student’s thighs and calves, which are wide at one end and taper toward the other, resemble the shape of a cow’s face.
Stack the knees directly on top of each other in this stretch and twist pose. You’ll need flexible legs and shoulders that can clasp their hands behind your back, supported by balanced hips.
Gomukhasana, also known as Cow Face Pose, is a fantastic yoga pose for opening the hips and the heart. After assuming the pose, the arms, shoulders, and legs feel incredibly relaxed.
The pose has been incorporated into the Nadi Shodhana Sequence Second Series and the Yoga Sequence for Balancing 7 Chakras because of the movements of the four limbs and the pressure points on the joint areas.
Steps for a Cow Face Pose:
- Sit on the floor with your legs extended and spine straight.
- Bring the left leg to the floor with the knee bent. Raise the body slightly so that the left foot is under the right buttock. Tuck the ankle and toes deep inside.
- Bring the right foot to the left buttock. Raise the right leg, bend it at the knee, and place the right thigh over the left thigh.
- Align the knees one over the other or interlock them as deeply as possible for proper body balance.
- Stretch your left arm over your shoulder and forehead.
- Bend the left arm, placing the palm behind you near the shoulder blade.
- Raise the right arm, bring it behind from below, bend the elbow, and reach up to clasp the left hand.
- Once comfortable, hold the left palm, feeling the stretch in your shoulders and elbows.
- With the grip established, pull the palms together, lift the upper body, expand the chest, and keep the neck aligned.
- You will feel the stretch in the legs, knees, chest, abdomen, shoulders, arms, neck, and elbows.
- Hold the position for a few breaths, then slowly release.
- Stretch your legs out in front and lower your arms beside you to relax.
- After a few breaths in this relaxed position, reverse the leg position:
- Cross the left thigh over the right and bring the left foot near the right buttock.
- Bend the right leg at the knee and bring the right foot close to the left buttock.
- Raise your right arm behind your head and place your palm beside the shoulder blade.
- Extend your left arm to the side, then bend and reach behind to grasp the right palm.
- Interlock the fingers, draw the shoulder blades together, and lengthen the spine.
- After a few breaths, release the arms, stretch the legs in front, and relax.
- Relax the body completely, then go back into the pose to deepen understanding and alignment.
Benefits of the Cow Face Pose (Cow Face Pose)
Stretches, Strengthens, and Lengthens:
Gomukhasana Benefits Cow Face Pose is excellent for opening the shoulders. When combined with a back stretch and twist, it expands the chest. This pose stretches the hips, ankles, shoulders, and arms, strengthening the muscles and joints.
As the thighs are interlocked, the quadriceps become more flexible. The deep hip stretch promotes joint mobility and balance.
The shoulders and chest open up, strengthening the upper back and improving posture.
Flexibility and Range of Motion:
Gomukhasana Benefits Regular practice stretches the hamstrings and improves flexibility, especially for athletes. It strengthens the biceps and triceps, enhancing flexibility in the shoulders and upper arms.
Chest, Diaphragm, and Breath:
As a hip and heart opener, Gomukhasana brings balance to the body. It also improves spine alignment and expands the chest, enhancing lung function and breathing capacity.
Awareness and Concentration:
To maintain Cow Face Pose, students must ground their sit bones and distribute body weight evenly. With an active pelvis, engaged core, and open shoulders, the spine stays long and neutral.
Mindful awareness of these elements makes the pose easier to hold. This awareness prepares students for deeper hip variations like the foot, forward bend, and side stretch versions.
Alignment and Posture:
This pose counteracts prolonged sitting or slouching, increasing blood circulation in the legs and arms. Students should:
- Keep shoulders above hips
- Keep feet near the hips
- Align hips with each other
- Activate elbows and forearms equally
This improves torso posture, enhances breathing, promotes prana (life force) flow, and supports nervous system health.
Energizing, De-stressing, and Relaxing:
The full spinal stretch increases prana flow from base to crown and vice versa. Upon release, it energizes the body, improves stress resilience, uplifts mood, and brings mental calmness.
Stimulation and Organs:
Lifting the body and interlocking the fingers activates lower abdominal muscles and supports healthy abdominal organ function.
Treatment, Recovery, and Illnesses:
If no ligament damage exists, knee flexion in this pose may help with certain types of knee weakness. The downward knee stretch supports joint flexibility.
Variations of Gomukhasana target abdominal muscles, aiding digestion and supporting the function of internal organs.
Others:
By expanding the diaphragm and improving breathing, this pose enhances blood circulation in the chest. With more oxygen, the blood is purified, possibly helping to prevent allergies.
Gomukhasana supports overall flexibility, encourages full-body blood and prana flow, and tones the torso. The deep abdominal stretch may help reduce excess belly fat.
Contraindications to the Cow Face Pose (Cow Face Pose)
Injury and Surgery:
Avoid this pose if you’ve recently had surgery on internal organs or injuries to the knees, hips, hamstrings, quadriceps, neck, or shoulders.
Physical Strength and Weakness:
Students with tight hips or lower back pain should sit on a blanket or cushion. If the shoulders are very stiff, go slow. While this pose may relieve sciatic nerve pain, it can be risky with severe sciatica. Always practice under a qualified teacher’s guidance.
Others:
Cow Face Pose stimulates meridians and deep thigh ligaments. It strains pelvic floor muscles and restricts pelvic blood flow—hence, pregnant women should avoid it. Seniors with hip or thigh issues should practice it cautiously, possibly while seated on a chair.
