Cow Face Pose: A Step By Step Guide With 3 Helpful Variations!

cow face pose

Do you want to increase your flexibility and balance while stretching multiple parts of your body? If so, the cow face pose is ideal for achieving these goals. This powerful yogic asana is a great way to open up the hips, chest, and shoulders while providing a deep sense of relaxation. In this article, we’ll explore the benefits of cow face pose, examine the preparation for executing it properly, and discuss its variations. So get ready to reap the rewards of this blissful practice!

What is Cow Face Pose?

Cow Face Pose (Gomukhasana) is a seated yoga posture that stretches and helps open many body parts. It gets its name from the fact that, when done correctly, it resembles a cow’s face. This pose targets the hips, chest, shoulders, and spine as it strengthens and tones each area. The stretching of these muscles can help to improve flexibility and increase balance in your body. 

Benefits of Cow Face Pose

Cow Face Pose has many benefits that range from improved energy levels to enhanced circulation. This pose helps open the hips, chest, shoulders, and spine while stretching each muscle group. Regular practice of this pose can help improve flexibility and balance, increase mental clarity, and better sleep quality.

Cow Face Pose can also aid in digestion by helping to reduce flatulence and bloating, thus promoting a healthy digestive system. Additionally, it helps relieve stress and tension in the body, improving overall health. Finally, this pose increases circulation, which can help with blood flow throughout the body and reduce fatigue. With all these beautiful benefits combined, it’s no wonder why Cow Face Pose is one of the most popular yoga poses!

Regular practice of Cow Face Pose can bring many physical and mental health benefits. So, why not give this pose a try today?

How To Do Cow Face Pose

1. Begin by sitting on the floor with your legs extended in front of you.

2. Bend your left knee and place your left foot on the floor, then cross your right leg over your left and put your right foot on the floor next to your left hip.

3. Reach your left arm up and bend it behind your head, then reach your right arm behind your back and try to clasp your hands together.

4. Hold the pose for several breaths, then release and repeat on the other side.

Practicing Cow Face Pose regularly can help improve flexibility, reduce stress, and increase overall well-being.

 Preparation for Cow Face Pose

Preparation is key to getting the most benefit from the pose. Before attempting the pose, it’s important to warm up your body by doing light stretches and yoga poses. This will help prepare you mentally and physically to move into Cow Face Pose without strain or injury. 

Wearing loose-fitting clothing that won’t restrict movement is also important when preparing for this pose. Additionally, be sure to practice in an area with minimal distractions so that you can focus on your breath and remain present throughout the duration of the pose. 

Finally, use a blanket or bolster if necessary for extra support during the stretch.

By preparing your body, mind, and space before attempting Cow Face Pose, you can truly enjoy the full benefits of this wonderful pose. Ready for the next step? Let’s learn how to establish a comfortable seated position for Cow Face Pose!

Common Mistakes

When practicing Cow Face Pose, paying close attention to your body and ensuring you are not straining yourself is crucial. One of the most common mistakes people make when attempting this pose is trying to force their hands together or pushing too far into the stretch. This can cause strain on the shoulders and arms, leading to discomfort or injury. It’s essential to be mindful of your body and stop when you feel any pain or discomfort.

Additionally, it’s important to keep your spine straight during the pose to avoid any strain on the back. Allowing your chest to collapse or arching your lower back can cause injury or tension. Finally, ensure you are breathing deep during the pose to maintain a relaxed state and maximize the benefits. 


For those unable to reach their hands together due to flexibility or strength constraints, a few modifications and variations are available to make Cow Face Pose more comfortable.

Use a strap or belt instead if you struggle to clasp your hands together. By looping the strap around your palms and gently pulling it forward, you can create a safe and comfortable stretch for your shoulders.

For a more restful variation, you can sit with your legs crossed and open your chest by simply bringing your hands to the heart center and breathing deeply.

Finally, if you feel uncomfortable in the full pose, try placing a pillow or blanket between your knees or behind your hips. This will help ease any strain caused by the posture and make breathing easier.

Cow Face Pose Variations 

Several variations of Cow Face Pose can be explored for those wanting to further challenge or deepen their practice.

One variation is to place the feet in an inverted position with the left foot in front and the right foot behind. This will increase the intensity of the stretch and help open up the hips and shoulders.

Another variation is to bring both legs into a butterfly position, with the feet touching and the knees pointing outward. This will help open up your inner thighs, stretch your lower back, and create space for your spine.

Finally, you can add a twist to the pose by bringing your right arm behind you and your left arm in front of you as you exhale. This will help increase mobility in the spine and further open up the chest.

No matter which variation you choose to practice, remain mindful of your body and listen to what it needs.

In conclusion, Cow Face Pose may seem like a funny name, but its benefits are no joke. Opening up your hips and shoulders will make you feel more balanced and grounded in your practice. Plus, it’s a great way to release tension and stress. So next time you hit the mat, try Cow Face Pose and reap the benefits. 

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