Gomukhasana – Cowface Pose

School of Yoga explains Gomukhasana (Cowface Pose) 


Gomukhasana – Cow faced asana

Gomukhasana technique :

  • Sthithi (starting) position: Sit on the floor. Keep legs straight ahead and hands at the sides.
  • Grab the left foot with both hands. Guide it over the right leg under under the right buttock.
  • Lift the right foot over the left thigh and place it close to the left hip joint.
  • This is veerasana
  • Take the right hand over the shoulder.
  • Slide the left hand behind the back and try to couple it with the hand over the shoulder
  • This action will force the spine into a reverse arch.
  • Thrust the face up like a cow to stretch the cervical region.
  • Maintain shallow breathing if unable to sustain a “breathing out” situation. Hold 3 to 10 counts.
  • The drishti for this asana is oordhva drishti (gazing into space or ceiling)
  • Slowly, release the pressure on the back and bring the feet closer to the face
  • Breathing in, lift the legs and bring them back to the ground. Straighten the body
  • Breathe deeply. Repeat 3 to 6 times.

Gomukhasana benefits :

  • This asana benefits conservation of seminal fluid and activation of the svadishtana chakra..
  • The reverse arch results in strengthening of the entire spine.
  • Also, this asana strengthens the sympathetic and parasympathetic nervous system.
  • This asana is very good for resolving issues regarding menstruation.
  • There is enormous strengthening of the lower respiratory tract when one combines ujjeyi pranayama with this asana.
  • In the final pose, where there is a reverse chin lock, the stretching of the cervical region increases blood supply to the thyroid and improves functioning of the endocrine system.

Gomukhasana contraindications:

  • People with cardiac or hernia problems should attempt this asana after first consulting a physician.
  • People with lower back problems must perform this asana only under supervision of a physician.
  • Do not perform this asana during menstruation or pregnancy.

Some noteworthy points on Gomukhasana :

Internal Links: Dharma (conditioning), Stress and Situational Awareness, Prana, Asana overview 1, Asana Overview 2, Asana Focus or gazing, Pranayama, Veerasana

External Links: Prana, Chakra, Pancha Tattva, Pancha Prana, Pancha Kosha, Nadi

  • This is one of 84 asanas specified by Siva
Editor at School Of Yoga
School Of Yoga is a single point resource for all aspects of Classical Yoga practise. We try to achieve this by placing Yoga's traditional methodology in front of the reader and eliciting his or her experience. We value everyone's Yoga experience and would like you to share and enrich other practitioners so that everyone benefits.
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