Cow Face Pose, or Gomukhasana in Sanskrit, opens up the shoulders, hips, and thighs. By crossing the knees and grasping the outer edges of the hands at the same time, this yoga pose provides a sense of symmetry within the body. It’s known to cultivate introspection, as it typically requires mindful breathing to fully settle into it.
How do you do Cow Face?
Step 1.
Begin in a tabletop shape. Lift your left leg and cross your left knee behind your right. Rotating at your hip joint, widen your feet apart from each other as much as possible, grounding the shins and tops of feet.
Step 2.
Begin to sit your hips back in the space you’ve created directly behind you. Come to sit on both sides of your sit bones evenly, allowing your knees to stack.
Step 3.
If your sit bones do not reach the mat, place a block or folded blanket under your seat.
Step 4.
Once seated, reach the arm that is opposite of the top shin (left) up, and the other arm down. Bending at the elbows, reach your fingertips towards each other to grasp behind your back. You can use a strap or towel to help make the connection.
Step 5.
For a deeper stretch begin to hinge at your hips to lean your chest forward, folding the torso over your thighs.
Step 6.
Unravel and switch sides.
Benefits of Cow Face
Deeply stretches the outer hips, glutes, and IT band, helping to release tension and increase hip mobility
Helps to relieve stiffness and tension in the shoulders, neck, and back, promoting better posture and reducing pain
By stretching the muscles involved in posture, Cow Face Pose can help to improve overall body alignment
Supports emotional release and grounding, especially when held in a restorative way by calming the nervous system
Variations of cow face
Practice the leg shape without the arms or add optional arm variations (i.e. eagle wrap the arms, or fold forward stretching arms out in front of you).
Reclined Cow Face is done while lying on your back, with one leg crossed over the other. It can be helpful for those who find the seated version difficult, especially those with tight hips or hamstrings
Half Cow Face pose involves crossing one leg over the other, but the arms may not be able to reach the back for the full bind
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