There are a ton of Gomukhasana yoga benefits. This pose is also known as Cow Face Pose and will release major tension from your upper and lower body. I tend to hold a lot of tension in my shoulders and this pose does wonders for me each time I use it in my practice.
Gomukhasana Yoga Benefits
- hip opener
- stretches the ankles and thighs
- stretches the chest, shoulders, and triceps
- can help correct posture problems
- reduces stress, anxiety, and fatigue
If you suffer from any of the following, you should avoid Gomukhasana.
- serious neck, knee, or shoulder problems
How to do Gomukhasana
I would recommend doing Gomukhasana in the middle or towards the end of your yoga practice. You should be warmed up before doing this pose to avoid injury. Always listen to your body, do not do anything that hurts. You can read my full disclaimer for more information.
- Start in Staff Pose with your legs extended out in front of you.
- Bend your right leg so that your right foot reaches towards your left hip. The top of the foot should be resting on the ground.
- Cross the left leg over the right in the same fashion.
- Reach your right arm straight up, then bend at your elbow to reach your hand down your back.
- Reach your left arm behind you with your elbow pointing towards the ground. Try to clasp your hands.
- Sit up straight, reaching the crown of your head towards the ceiling, but keep your sitting bones firmly planted on the ground. Hold the pose for 3-5 breaths.
- Repeat on the opposite side.
If you are unable to clasp your hands together, you can bridge the gap with a strap.
Use a yoga blanket, block, or folded yoga mat under your sitting bones if they are not firmly rooted into the ground.
To deepen this pose and experience the full version, you can lean forward and rest your torso on your thigh.
If you are looking for more hip openers I would recommend Mandukasana. Check out my post- Mandukasana Yoga Pose: An Amazing Hip Opener to learn about the specifics of the pose.