Gomukhasana : Benefits of Gomukhasana & How to do it Step by Step

This article is reviewed by an expert

gomukhasana - livayurGomukhasana or Cow Face Pose is a seated yoga posture that stretches and gives flexibility to several body parts including, thighs, hips, ankles, arms, chest, and shoulders. The name comes from the Sanskrit words go meaning cow and mukha meaning face, as the pose resembles the face of a cow. It is a beginner level pose in hatha yoga and modern yoga as exercise, sometimes used for meditation.

Gomukhasana Benefits

Like most yoga asanas, Gomukhasana offers a wide range of health benefits but some of the main ones include:

  • Stretches the hips and thighs: Gomukhasana provides a deep stretch to the muscles of the hips and thighs, including the glutes, piriformis, and hip rotators. Regular practice can help increase flexibility and relieve tightness in these areas.
  • Opens the chest and shoulders: This pose involves bringing the arms into a position that stretches the shoulders, deltoids, and triceps. It helps improve shoulder mobility, corrects rounded shoulders, and opens up the chest, which can counteract the effects of sitting and hunching forward 1.
  • Improves posture: Gomukhasana helps correct postural imbalances by stretching and strengthening the muscles responsible for maintaining proper posture 2. It engages the core muscles and encourages an upright position of the spine.
  • Relieves tension and stress: The stretch in the hips, thighs, and shoulders can release tension and reduce stiffness in these areas. Additionally, the mindful breathing and focus required in the pose can help calm the mind and alleviate stress 3.
  • Stimulates the kidneys and digestive organs: The compression and twisting action involved in Gomukhasana can massage and stimulate the kidneys and digestive organs, promoting their healthy functioning and potentially aiding digestion.
  • Enhances concentration and mindfulness: Practicing Gomukhasana requires concentration and awareness of the body and breath. Regular practice can improve mental focus and deepen the mind-body connection 4.
  • Therapeutic benefits: Gomukhasana is believed to have therapeutic effects for certain conditions, such as hyperkyphosis, sciatica, lower back pain, and menstrual discomfort 5. However, if you have any specific medical concerns, it’s advisable to consult with a healthcare professional before attempting this pose.

gomukhasana benefits

How To Practice Gomukhasana 

  1. Bend your knees and slide your left foot under your right leg, placing it beside your right hip.
  2. Next, cross your right leg over your left, bringing your right foot beside your left hip. Both knees should be stacked on top of each other.
  3. Adjust your position so that you’re sitting evenly on your sitting bones and your spine is upright.
  4. Now, extend your right arm to the right side and reach it behind your back.
  5. Simultaneously, bring your left arm up towards the ceiling and bend it at the elbow, reaching your left hand down towards your upper back.
  6. Try to connect your hands behind your back, with your right hand reaching up and your left hand reaching down. If your hands don’t meet, you can use a strap or a towel to hold onto.
  7. Once your hands are connected, gently draw your shoulder blades towards each other to open your chest.
  8. Stay in the pose for about 30 seconds to 1 minute, breathing deeply and relaxing into the stretch.
  9. To release the pose, slowly unravel your legs and arms, coming back to the starting position.
  10. Repeat the pose on the other side, crossing your legs in the opposite way and switching the position of your arms.


It’s important to remember that the benefits of Gomukhasana can vary from person to person, and consistency in practice is key to experiencing these benefits. As with any yoga pose, listen to your body and modify or avoid the pose if you have any injuries or limitations. It’s always best to learn and practice under the guidance of a qualified yoga teacher.


  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3135902/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3965199/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3099103/
  4. https://files.eric.ed.gov/fulltext/EJ1254693.pdf
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3965199/

Suchitra Marwah

Suchitra is a certified yoga teacher with a specialized focus on Yoga for Children, Corporate professionals, Women's Health & Pregnancy