Cows Face Pose (Gomukhasana) Unlocking Flexibility and Balance

COW'S FACE POSE
(GOMUKHASANA):
UNLOCKING FLEXIBILITY
AND BALANCE
Celeste Shirley
Founder : The Yoga House , Toronto

Cow's Face Pose, known as Gomukhasana in Sanskrit, is a powerful yoga posture that combines a
deep stretch with a sense of balance. This asana brings together strength and flexibility while targeting
various parts of the body. In this blog, we will explore the benefits, step-by-step instructions, and
variations of Cow's Face Pose to help you integrate it into your yoga practice.

Step-by-Step Instructions:
Begin in a seated position with your legs extended in front of you.
Bend your knees and cross your right leg over the left, stacking the knees on top of each other.
Slide your left foot toward the right hip, positioning it close to the right buttock.
Extend your left arm to the side, palm facing down. Sweep it across your lower back and reach for
your right hand.
Bend your right elbow and reach it up toward the ceiling, bringing your right hand behind your back.
If you cannot reach your hands, use a strap or towel to bridge the gap between your hands.
Find a comfortable position for your head and neck, keeping the spine tall and straight.
Hold the pose for 30 seconds to 1 minute, breathing deeply and maintaining a steady gaze.

Variations:
Chair Modification: If sitting on the floor is challenging, sit on the edge of a chair and
cross one leg over the other as described in the main instructions. Follow the same steps
to clasp the hands behind your back and experience the benefits of Cow's Face Pose.
Supine Variation: Lie on your back and cross one leg over the other, just as in the seated
version. Lift your legs off the ground and thread your arms through the space between
your legs. Clasp your hands behind your back and gently press your legs toward your
chest.

Benefits of Cow's Face Pose:
Hip Opening: Gomukhasana provides an intense stretch to the hips, specifically the glutes and external
rotators. This can help alleviate tightness and improve hip flexibility, making it beneficial for athletes, runners,
and individuals with sedentary lifestyles.
Shoulder and Chest Opening: The arm positioning in Cow's Face Pose helps stretch the shoulders and
chest muscles, relieving tension caused by poor posture or prolonged sitting. It can counteract the hunchedforward
position that many of us adopt throughout the day.
Spinal Alignment: By elongating the spine and improving posture, Gomukhasana helps alleviate back pain
and strengthens the muscles that support the spine. It also stimulates the energy flow along the spinal
column, promoting overall well-being.
Breath Awareness: This pose encourages deep, mindful breathing, which helps calm the mind and reduce
stress. The combination of physical movement and breath awareness enhances the mind-body connection,
fostering a sense of tranquility and relaxation.

Cow's Face Pose, or Gomukhasana, offers a multitude of benefits for the body, mind, and spirit. By practicing
this pose regularly, you can improve flexibility, release tension in the hips and shoulders, promote spinal
alignment, and cultivate a sense of calmness. Incorporate Cow's Face Pose into your yoga routine and
discover the transformative effects it can have on your overall well-being.
Remember to approach the pose with patience and respect for your body's limitations. With consistent
practice and proper alignment, you will gradually unlock the full potential of Cow's Face Pose and experience
its profound impact on your yoga journey.

THE YOGA HOUSE
7 Copeland Avenue, Toronto, M4C 1A9
(416) 690-8966