Asana of the Month: Gomukhasana

Gomukasana - cow's face pose

Sanskrit: Go - cow, Mukha - face, Asana - pose

This asana was named after the cow face because the final pose resembles it. It should be noted that the cow hold a very special position in India. You can read more about this at the end of this article.

  • Level: Beginner
  • Duration: 30 - 60 seconds
  • Repetition: Once per side (change of hands and legs)
  • Stretches: shoulders, hips, thighs, ribcage, ankles, triceps, underarms
  • Strengthens: back, rib cage
  • Chakra: Ajna and Anahata Chakra (third eye and heart chakra)

Benefits of Gomukhasana

leads to relaxation

♥ eliminates fatigue, anxiety, and tension (when held for more than 10 minutes)

♥ helps with back pain

♥ loosens a stiff back, shoulders and neck

♥ improves posture

♥ opens the chest area and strengthens your breathing

♥ energizes

♥ stretch your hips

♥ helps with knee pain and sciatic pain


Contraindications of Gomukhasana

serious knee problems

♦ shoulder or neck problems


Instructions for Gomukhasana

  1. Sit with crossed legs.gomukhasana2 - Asana of the Month: Gomukhasana
  2. Put your right foot on your left thigh and let it slide as far back as possible to the hip.
  3. Bring your left ankle to the side of your right hip. The knees are above each other.
  4. Bring both feet back as far as possible. You should always feel comfortable. Do not strain.
  5. Keep your spine straight and direct your gaze forward.
  6. Bring your right arm up and over your shoulder.
  7. Bring your left arm behind your back and try to interlock your hands.
  8. Stay in the final pose for 10-12 breaths.
  9. Release the hands first and then the legs. Loosen your knees by letting them 'jump' with your legs streched out.
  10. Now perform Gomukasana on the other side.


The science behind Gomukhasana

The Cow Face position is especially helpful for chronic tension and pain in the shoulders and hips. It extends the possibility of movement in the shoulders. Even if you can not get your hands together at the beginning, this will not be a problem after a few weeks practicing this asana.


Holy Cow

The cow inhabits a special position in India. The 'holy cow' was first mentioned in the Vedic civilization in the region of today's India. She is worshiped as the Mother of Life. The cow is a symbol of gentleness and the care of a mother for her child. She offers us five gifts: ghee as food and sacral prayer element, dung as fuel, urine as a remedy, and milk and lassi as a drink.

Note: Yoga beginners should first learn all yoga practices from a competent teacher and then practice alone.

Leave a Comment