Gomukhasana Meaning, Benefits and Steps

Welcome all our fellow readers to the Rishikesh Yog Dham blog post. Today we will discuss Gomukhasana, also known as the cow face pose, is a seated yoga posture that offers numerous benefits for the body and mind. It is a yoga pose that can be practiced by beginners and experienced yogis alike. In this guide, we will explore the steps to perform gomukhasana, its benefits, and variations that make it accessible for all.

The practice of gomukhasana is beneficial for improving flexibility, specifically in the shoulders and hips. It stretches and opens the chest, shoulders, and thighs, helping to increase the range of motion in these areas. Regular practice can enhance posture and alleviate lower back pain. Additionally, this asana promotes relaxation and relieves stress, making it an excellent pose for calming the mind.

As with any yoga pose, it is important to practice gomukhasana correctly to avoid injury and maximize its benefits. We will provide step-by-step instructions on how to do gomukhasana, ensuring that you can safely incorporate it into your yoga routine. Moreover, we will discuss variations and modifications of gomukhasana that can be beneficial for beginners or individuals with specific needs.


Whether you are looking to improve flexibility, relieve stress, or simply add a new pose to your practice, gomukhasana is a valuable addition to your yoga repertoire. Let’s delve into the technique, benefits, and variations of this beautiful posture, and discover how it can enhance your overall well-being.

The Origin and Meaning of Gomukhasana

Gomukhasana, also known as the cow face pose, has a rich history in the ancient practice of yoga. Its name, cow face pose, comes from the posture’s resemblance to a cow’s face when the legs are crossed. This asana is mentioned in the Gheranda Samhita, an ancient Sanskrit text on yoga, and the Hatha Yoga Pradipika, a 15th-century yoga manual. According to these texts, gomukhasana was considered one of the important asanas taught by Lord Shiva himself, signifying its significance and effectiveness.


The practice of this asana has been passed down through generations as a beneficial posture for physical health and overall well-being. It has stood the test of time and continues to be a fundamental part of yoga practice, emphasizing the importance of harmony between body and mind.

Benefits of Gomukhasana

Gomukhasana, also known as the cow face pose, offers a wide range of benefits for both the body and mind. This seated yoga posture helps improve flexibility, making it particularly beneficial for the shoulders, hips, and thighs. By practicing this asana, individuals can enhance their range of motion and achieve a deeper stretch in these areas.

One of the key benefits of gomukhasana is its ability to open and stretch the chest and shoulders. This posture serves as a shoulder opener, relieving tension and tightness in these areas. It promotes better posture by counteracting the effects of sitting for long periods and hunching over electronic devices.

In addition, gomukhasana is an effective hip opener. It helps to release tightness in the hip flexors and external rotators, allowing for greater freedom of movement and improved overall hip mobility.


Another advantage of practicing this asana is its potential to provide relief from back pain, especially in the lower back. The pose helps to stretch and strengthen the muscles supporting the spine, alleviating discomfort and promoting better spinal alignment.

Beyond its physical benefits, this asana is also known for its stress-relieving properties. This pose enables individuals to focus on their breath, promoting relaxation and mindfulness. The calming nature of gomukhasana aids in reducing stress and anxiety, allowing practitioners to find a sense of tranquility.

Overall, gomukhasana is a versatile posture that offers numerous benefits for both the body and mind. Its ability to enhance flexibility, open the shoulders and hips, relieve back pain, and provide stress relief makes it a valuable addition to any yoga practice.

How to Do Gomukhasana – Step-by-Step Guide


To perform gomukhasana, follow these step-by-step instructions:

  1. Sit on a yoga mat with your legs extended in front of you.
  2. Cross your right leg over your left leg, stacking your knees on top of each other.
  3. Extend your right arm towards the ceiling, and then bend it behind your back.
  4. Bring your left arm to the left side, bending the elbow and reaching towards the center of your back.
  5. If possible, clasp your hands together behind your back. If your hands don’t reach, use a strap or belt to hold onto.
  6. Stay in the pose for a few minutes, breathing deeply and focusing on the stretch in your shoulders and hips.
  7. Repeat the steps on the other side, crossing your left leg over your right leg and mirroring the arm position.

Remember to listen to your body and modify the pose as needed. If you’re new to this asana or have limited flexibility, it may take time to comfortably clasp your hands behind your back. Be patient and gentle with yourself as you explore the benefits of this pose.

Variations and Modifications of Gomukhasana

Gomukhasana, also known as the cow face pose, offers various variations and modifications that can be tailored to individual needs and preferences. These adaptations allow practitioners of all levels to experience the benefits of the posture with ease and comfort.

Modifications for Hand Position

For those who find it challenging to clasp their hands behind their back in the traditional form of gomukhasana, using a strap or belt can provide valuable support. Simply hold onto the strap with both hands, allowing for a gentle stretch in the shoulders and chest. Gradually, as flexibility improves, one may aim to decrease the distance between the hands by gradually shortening the strap.

Sitting on Props


Sitting on a block or a folded blanket can significantly enhance the comfort and stability of this asana. The elevation not only reduces strain on the lower back but also allows for a more relaxed and extended spine, facilitating a deeper stretch in the hips and shoulders.

Arm Position Variations

There are several arm variations to explore during this asana practice. One can experiment with bringing the bottom arm closer to the side body while maintaining the top arm’s reach behind the back. This modification provides a gentler stretch in the shoulders and can be an excellent option for beginners or those with limited flexibility.

Another variation involves forward bending from the seated position. While in this asana, one can fold forward from the hips, extending the arms forward and resting the forehead on a block or the floor. This variation intensifies the stretch in the outer hips and glutes, offering additional benefits for tight and stiff muscles.


Half and Full Gomukhasana

Another way to modify this asana is by practicing the pose in a modified or half position. In the half gomukhasana, only one leg is stacked on top of the other, while the bottom leg remains extended forward. This modification reduces the intensity of the stretch, making it more accessible for beginners or individuals with limited mobility.

For those seeking a deeper challenge, the full asana can be practiced by crossing both legs completely, with both knees stacked on top of each other. This variation provides a more intense stretch in the hips and thighs and requires a higher level of flexibility.

Regardless of the variation or modification chosen, one should always move mindfully and honor the body’s limits. It is essential to listen to the body’s signals, avoid any pain or discomfort, and seek guidance from a qualified yoga instructor to ensure a safe and effective practice.

Strap or BeltUse a strap or belt to provide support for the hand clasp.
Sitting on a Block or BlanketElevate the hips by sitting on a block or a folded blanket for enhanced comfort and stability.
Different Arm PositionsExplore variations of arm placement to adjust the intensity of the shoulder stretch.
Forward BendingFold forward from the hips while maintaining the gomukhasana leg position for a deeper stretch in the hips.
Half and Full GomukhasanaPractice the pose with one leg crossed or both legs crossed for varying levels of intensity.

Precautions and Contraindications for Gomukhasana

While practicing this asana can be beneficial for most individuals, it is essential to be aware of certain precautions and contraindications to ensure a safe and effective practice. By taking these precautions into account, you can prevent potential injuries and complications.

Injuries in Hips, Arms, and Shoulders

If you have any existing injuries or pain in your hips, arms, or shoulders, it is advisable to avoid this asana or modify it according to your comfort level. Pushing through the pain can exacerbate the injury or strain the affected areas further. Instead, consult with a qualified yoga instructor or healthcare professional for alternative poses or modifications that can be more suitable for your condition.

Knee Injuries or Knee-Related Issues

this asana involves crossing the legs in a particular way, which may put a strain on the knees. If you have knee injuries or knee-related issues, it is crucial to adjust the posture to avoid discomfort or further aggravation. Straightening the legs or opting for a modified version of the pose, such as a seated knee stretch, can help alleviate pressure on the knees while still benefiting from the stretching and opening of other areas.


Spondylitis and Serious Neck Injuries

Individuals with spondylitis or serious neck injuries should avoid this asana, as the pose can compress the neck and spine, potentially causing discomfort or worsening the condition. It’s essential to prioritize your safety and well-being by focusing on poses that do not strain or compromise your neck and spine. Consult with a healthcare professional or an experienced yoga teacher who can guide you in selecting suitable alternatives.

Bleeding Piles

If you are dealing with bleeding piles, it is advisable to avoid this asana as the posture involves putting pressure on the abdominal area. This pressure can aggravate hemorrhoids and lead to further complications. It is crucial to prioritize your comfort and consult with a healthcare professional for modified poses or alternative practices that are better suited for your condition.

Remember, before attempting any new yoga pose, including gomukhasana, it is essential to listen to your body carefully. If you experience any pain, discomfort, or unusual sensations during the practice, stop immediately and seek professional guidance. Consulting with a qualified yoga instructor or healthcare professional can provide personalized advice and ensure a safe and fulfilling yoga experience.

Therapeutic Applications of Gomukhasana

Gomukhasana, the cow face pose, offers not only physical benefits but also therapeutic advantages for specific conditions. This yoga posture has been found to be beneficial in managing diabetes, providing relief from sciatica pain, and aiding in liver health.

Sciatica Pain Relief

Sciatica is a condition characterized by pain that radiates along the path of the sciatic nerve, which runs from the lower back through the hips and down each leg. Gomukhasana can offer relief from sciatica pain by stretching the muscles and relieving tension in the affected areas. This pose helps release the tightness and compression that contribute to sciatic pain, providing much-needed relief and promoting overall comfort.

Diabetes Management

Diabetes Management
Diabetes Management

Gomukhasana can be a valuable addition to a diabetes management routine. Regular practice of this pose has been shown to reduce glucose levels and increase insulin sensitivity in the body. By incorporating gomukhasana into your daily practice, you can potentially support better blood sugar control and overall diabetes management.

Liver Health

Non-alcoholic fatty liver disease (NAFLD) is a condition where excess fat accumulates in the liver, leading to inflammation and potential liver damage. Gomukhasana may have a positive impact on liver health by promoting better circulation and aiding in the management of NAFLD. This yoga posture helps activate the liver and supports its detoxification processes, contributing to improved liver function and overall well-being.

It is important to note that while gomukhasana can be beneficial for these specific conditions, it should be practiced under proper guidance and in conjunction with any other appropriate medical treatments. Always consult with a healthcare professional or qualified yoga teacher before incorporating gomukhasana or any other yoga practice into your routine.

Summing Up and Final Thoughts on Gomukhasana

Gomukhasana, also known as the cow face pose, is a powerful yoga posture that offers numerous benefits for the body and mind. Regular practice of gomukhasana can improve flexibility, promote relaxation, relieve stress and anxiety, and enhance overall well-being.

It is essential to practice gomukhasana safely by following proper techniques, listening to your body, and seeking guidance from a qualified yoga teacher or healthcare professional. By practicing gomukhasana with the right approach, you can ensure that you maximize its benefits and avoid any potential risks.

Incorporating gomukhasana into your yoga practice can bring balance, strength, and peace to your physical and mental health. Remember to enjoy the journey and be patient with yourself as you explore the wonders of gomukhasana.

Experience the transformative effects of this asana by practicing it regularly and mindfully. With consistent effort and attention to your body’s needs, gomukhasana can become a valuable tool in your yoga practice, supporting your overall well-being and helping you cultivate a deeper connection with yourself.


What is gomukhasana?

Gomukhasana, also known as the cow face pose, is a seated yoga posture that helps improve flexibility, especially in the shoulders and hips, and promotes relaxation.

What are the benefits of gomukhasana?

Gomukhasana offers benefits such as improved flexibility in the shoulders, hips, and thighs, relief from back pain, stress reduction, and better posture.

How do I perform gomukhasana?

Start by sitting on a yoga mat, cross your right leg over the left leg, stack your knees, extend your right arm towards the ceiling, bring your left arm to the left side, and clasp your hands together behind your back.

Are there variations and modifications of gomukhasana?

Yes, variations of gomukhasana involve different arm positions, forward bending, and modified versions for different levels of flexibility. Using a strap or sitting on a block can also provide support and assistance.

Are there any precautions for this asana?

Individuals with injuries or pain in the hips, arms, or shoulders should avoid the pose or modify it accordingly. Those with knee injuries or specific conditions like spondylitis should also exercise caution.

Can gomukhasana have therapeutic benefits?

Yes, gomukhasana can help manage conditions like diabetes, sciatica pain, and non-alcoholic fatty liver disease. However, it is crucial to practice under proper guidance and in conjunction with medical treatments.

How can I sum up the benefits and practice of this asana?

Regular practice of this asana can bring flexibility, relaxation, stress relief, and overall well-being. It is essential to practice safely, follow proper techniques, and seek guidance from a qualified yoga teacher or healthcare professional.

Leave a Comment