Cow Face Pose – Gomukhasana: Step-by-Step Guide

Cow Face Pose, or Gomukhasana, is a powerful yoga pose that stretches the hips, thighs, shoulders, and arms. This pose also opens the chest and thoracic spine, promoting flexibility and mobility in both the upper and lower body. Here’s a detailed guide to performing Cow Face Pose.

Step-by-Step Instructions:

1. Starting Position: Begin in Dandasana (Staff Pose), sitting on the floor with your legs extended in front of you and your spine tall.

2. Leg Positioning: Bend your right knee and place your left foot to the outside of your right hip. Weave your left leg underneath your right knee, bringing your right foot to the outside of your left hip so that your right knee is stacked on top of your left knee.

3. Ground Through Your Sitting Bones: Press your sitting bones into the floor to stabilize your base and create length in your spine.

4. Arm Positioning: On an inhale, lengthen your spine and extend your arms out to the sides, palms facing forward.

5. Right Shoulder Rotation: Internally rotate your right shoulder so that your palm faces the wall behind you and your thumb points down. Sweep your right arm behind your back, walking your hand up between your shoulder blades, palm facing outward.

6. Left Arm Movement: Stretch your left arm upward, keeping your palm facing forward. Bend your elbow and reach your left hand down to connect with your right fingertips. If your fingers don’t meet, simply point them toward each other or hold onto your shirt, or use a yoga strap to bridge the gap. Hold the strap with your top hand and use the bottom hand to grab it.

7. Posture Alignment: Ensure your right knee is stacked on top of your left knee, and your left elbow is pointing upwards. Firm the shoulder blades against your back ribs to open the chest and lengthen the thoracic spine.

8. Hold the Pose: Stay in Cow Face Pose for a few breaths, focusing on the stretch and maintaining alignment in the spine and shoulders.

9. Coming Out of the Pose: To release, exhale and gently uncross your arms and legs. Repeat the pose on the other side, switching the leg and arm positions so that the opposite knee is stacked on top and the opposite elbow points upward.

Beginner’s Tips:

• Alternative Entry: If you find it difficult to get into Cow Face Pose from the seated position, start on all fours, crossing your legs by bringing your left knee inside of your right knee. Lower your hips between your feet to find a comfortable base.

• Use a Cushion or Block: If your sitting bones aren’t evenly grounded, sit on a folded blanket, block, or cushion to help level your hips. Keep your spine long as you engage in the pose.

• Modify the Legs: If the leg positioning is too intense, try keeping your lower leg extended in front of you or substitute with a hip-opening pose like Pigeon Pose.

• Fingertip Modification: If your fingertips don’t meet behind your back, point them towards each other or use a strap to bridge the gap. Grab the strap with your top hand and use your bottom hand to hold the strap for support.

Benefits of Cow Face Pose:

• Stretches the Hips and Thighs: Cow Face Pose provides a deep stretch to the hips, thighs, and ankles, promoting flexibility in the lower body.
• Strengthens the Upper Body: This pose works the triceps, rotator cuff, upper back, and chest muscles, helping to strengthen and tone the upper body.
• Opens the Chest and Thoracic Spine: Gomukhasana enhances chest expansion and improves the mobility of the thoracic spine, which can alleviate tension in the upper back.

Things to Watch Out For:

• Neck and Spine Alignment: Keep your head upright and in line with your spine to avoid straining the neck.
• Shoulder Injury: If you have a shoulder injury, move your arm within a pain-free range of motion or opt for a less intense shoulder opener.
• Knee Sensitivity: Pay attention to your knees and avoid any discomfort. The rotation should originate from your hips, not the knees. If you have a knee injury, focus on practicing the arm movements while seated in a more comfortable position or standing.

Variations to Try:

• Forward Fold Variation: To intensify the stretch, fold forward from the hips while maintaining the alignment of your sitting bones. Keep the weight in your sitting bones and not in your knees. Exhale as you fold forward, and come back up on your inhale.

Cow Face Pose (Gomukhasana) is an excellent yoga posture for improving flexibility in the hips, thighs, and shoulders while strengthening the upper body and opening the chest. If you’re looking for yoga classes in North York, Serenev Studio offers three distinctive practices: Hatha Yoga, Vinyasa Yoga, and Kundalini Yoga. Register for a class today or contact Serenev North York Yoga for more information.