Cow Face Pose is a seated yoga pose that targets the shoulders, hips, and legs. In Sanskrit, the name Gomukhasana translates to “Cow Face Pose” due to the pose’s resemblance to a cow’s face and ears when viewed from the front.

Benefits & Muscle Focus:

• Deeply opens and stretches the shoulders and upper back.
• Stretches the hips, glutes, and thighs, improving flexibility and reducing tension.
• Helps in improving posture by opening the chest and aligning the spine.

Alignment:

1. From tabletop, cross your right leg over your left like you are sitting cross-legged in a chair. Ensure that the knees are in line and stacked over one another.
2. Draw your heels away from each other and sit your hips between your ankles/calves. If your hips are floating above the mat or there is pressure on your knees, slide a block, blanket, or bolster underneath your hips for support. The most important thing is to make sure your hips are evenly grounded and there is no pressure on the knee joints.
3. Reach the left arm overhead and bend the elbow to bring the hand down the back. Extend the right arm out, point the thumb down so your palm is facing away from you. Bend the right elbow to bring the right hand to clasp the left fingers or hold a strap if the hands do not meet. Avoid straining the shoulders or forcing a bind.
4. Lift the chest and lengthen the spine while keeping the shoulders relaxed. Keep the gaze forward or slightly up, avoiding any strain in the neck.
5. Modifications: Add a block or blanket underneath the hips or take a sukhasana (easy pose) variation in the legs. Use a strap for the arm bind if hands to not meet.

Contraindications:

• Shoulder injuries: Avoid the pose if you have shoulder injuries or issues, as the shoulder stretch can exacerbate pain.
• Hip or knee injuries: People with hip or knee issues should be cautious and may need to modify the pose or use additional props.