go = cow (Sanskrit go is a distant relative of the
English word "cow")
mukha = face
It is called "cow-face" because in this pose the lower
limbs resemble the face of the cow. The two knees with the gap
in between look like the mouth and, the shin, the side of the
face. The feet look like the ears of the cow.
- Gomukhasana helps induce relaxation. When you feel tired,
tense or worried, practicing this asana can help release the
- Help stimulates the kidneys and decrease sexual weakness
- Helpful in relieving ailments like diabetes, high blood
pressure and sexual malfunction
- Helps remove stiffness in the spine, neck and shoulders.
- Develops the chest and improves breathing
- Stretches the muscles of the lower back, buttocks and the
knees and helps with backache, sciatica and rheumatism
Description of the asana
Step by Step
Sit in Dandasana (Staff Pose), then bend your knees and put
your feet on the floor. Slide your left foot under the right
knee to the outside of the right hip. Then cross your right leg
over the left, stacking the right knee on top of the left, and
bring the right foot to the outside of the left hip. Try to
bring the heels equidistant from the hips: with the right leg on
top you'll have to tug the right heel in closer to the left hip.
Sit evenly on the sitting bones.
Inhale and stretch your right arm straight out to the right,
parallel to the floor. Rotate your arm inwardly; the thumb will
turn first toward the floor, then point toward the wall behind
you, with the palm facing the ceiling. This movement will roll
your right shoulder slightly up and forward, and round your
upper back. With a full exhalation, sweep the arm behind your
torso and tuck the forearm in the hollow of your lower back,
parallel to your waist, with the right elbow against the right
side of your torso. Roll the shoulder back and down, then work
the forearm up your back until it is parallel to your spine. The
back of your hand will be between your shoulder blades. See that
your right elbow doesn't slip away from the right side of your
Now inhale and stretch your left arm straight forward,
pointing toward the opposite wall, parallel to the floor. Turn
the palm up and, with another inhalation, stretch the arm
straight up toward the ceiling, palm turned back. Lift actively
through your left arm, then with an exhalation, bend the elbow
and reach down for the right hand. If possible, hook the right
and left fingers.
Lift the left elbow toward the ceiling and, from the back
armpit, descend the right elbow toward the floor. Firm your
shoulder blades against your back ribs and lift your chest. Try
to keep the left arm right beside the left side of your head.
Stay in this pose about 1 minute. Release the arms, uncross
the legs, and repeat with the arms and legs reversed for the
same length of time. Remember that whichever leg is on top, the
same-side arm is lower.