How to Do Cow Face Pose (Gomukhasana): Step-by-Step Guide for Beginners

November 20, 2025

What Is Cow Face Pose (Gomukhasana)?
Cow Face Pose, known as Gomukhasana in Sanskrit, is a seated hip-opening pose that stretches the hips, chest, shoulders and upper back. The crossed legs resemble a cow’s lips and the bent arms represent the cow’s ears, giving the posture its traditional name. This pose improves mobility in the hips, relieves tension through the shoulders and supports balanced, upright posture.

When You Should Avoid This Pose
Avoid practising Cow Face Pose if you have a neck or shoulder injury or if you have recently had surgery. If you feel discomfort in the knees or hips, sit on a cushion or folded blanket to lift the hips and reduce strain.

Watch the Cow Face Pose video tutorial
Watch the full tutorial here:

How to Do Cow Face Pose in 3 Easy Steps

1. Set your foundation.
Sit on the floor and bend your knees. Slide your right foot under your left knee towards your outer left hip. Cross your left leg on top so your knees stack over each other. Sit evenly on both sitting bones.

2. Add the upper-body position.
Lift your sternum and open your chest. Bring your right arm behind you and your left arm overhead. Bend both elbows and try to clasp your hands behind your back. If they don’t meet, use a strap.

3. Hold and release.
Stay in the pose for several slow breaths. Keep your chest lifted and shoulders relaxed. To exit, release your arms, uncross your legs and repeat on the other side.

Variation: Lean Forward in Cow Face Pose
Once you are comfortable in the seated position, gently fold forward over your top thigh. This deepens the hip stretch and encourages a calm, steady breath.

Common Questions About Cow Face Pose (People Also Ask)
Why is Cow Face Pose so difficult?
Tight hips, shoulders or outer thighs can make the pose challenging. Sitting on a block helps improve alignment.

Should Cow Face Pose hurt my knees?
No. If you feel knee pain, elevate your hips or reduce the depth of the leg crossing.

What muscles does Gomukhasana stretch?
It stretches the hips, glutes, chest, shoulders, triceps and upper back.

Is Cow Face Pose good for beginners?
Yes, with modifications like props or a strap for the arms.

Preparatory Poses