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Gomukha Asana: Uniting in the Serenity of Cow Face Pose

  • Asana


Gomukha Asana, commonly known as Cow Face Pose, is a yoga posture that symbolizes harmony and balance. The asana gets its name from the Sanskrit words “Gomukha,” meaning cow face, and “asana,” signifying a yoga pose. This seated posture involves the intertwining of the arms, resembling the mouth of a cow. In this article, we explore the history, significance, benefits, step-by-step guide, and variations of practicing Gomukha Asana.

Unraveling the Roots of Gomukha Asana

Gomukha Asana has its origins in classical Hatha Yoga, an ancient system of yogic practices. The pose is mentioned in various traditional yoga texts like the Hatha Yoga Pradipika and the Gheranda Samhita. Throughout history, Gomukha Asana has been cherished for its ability to bring balance and unity to the body and mind.

The Symbolism of Cow Face Pose

The symbolism of this pose lies in the union and balance it represents. The intertwining of the arms in the pose symbolizes the coming together of opposites and the harmony between the left and right sides of the body. Just as the cow is considered sacred and auspicious in many cultures, Gomukha Asana invites practitioners to find serenity and reverence within themselves.

Step-by-Step Guide to Practicing Gomukha Asana

Gomukha Asana

Follow these step-by-step instructions to master Cow Face Pose:

  1. Begin in a seated position with your legs extended in front of you.
  2. Bend your right knee and place your right foot beside your left hip.
  3. Cross your left leg over your right, placing your left knee directly on top of your right knee.
  4. Bring your right arm behind your back and reach your right hand up towards your upper back.
  5. Simultaneously, extend your left arm to the left side and reach it up towards your upper back.
  6. Try to clasp your hands together or hold onto a strap or cloth if your hands don’t reach.
  7. Keep your spine tall and your chest open as you gently press your knees down and lift your chest up.
  8. Breathe deeply and hold the pose for several breaths, feeling the stretch along your shoulders, chest, and hips.
  9. Repeat the posture on the other side, crossing your legs in the opposite way and intertwining your arms in the opposite direction.

The Profound Benefits of Gomukha Asana

Gomukha Asana offers a range of physical, mental, and emotional benefits:

  • a) Hip and Shoulder Flexibility: The pose stretches and opens the hips and shoulders, promoting flexibility in these areas.
  • b) Chest and Lung Expansion: It allows for deep chest and lung expansion, enhancing respiratory capacity.
  • c) Relief from Tension: The pose helps release tension in the neck, shoulders, and upper back, reducing stiffness.
  • d) Balancing Energy: It balances the flow of energy in the body, promoting a sense of equilibrium.
  • e) Concentration and Mindfulness: The asana encourages focus and mindfulness, promoting a meditative state.

Variations and Modifications

Gomukha Asana can be adapted to suit individual needs and abilities:

  • a) Half Cow Face Pose: If the full pose is challenging, focus on one side at a time, working on hip and shoulder flexibility gradually.
  • b) Using Props: Utilize yoga blocks or straps to make the pose more accessible and comfortable.

Precautions and Contraindications

While Gomukha Asana is generally safe for most practitioners, consider the following precautions:

  • a) Knee or Hip Injuries: If you have knee or hip issues, approach the pose with caution and avoid forcing your knees down.
  • b) Shoulder Injuries: If you have shoulder injuries or limitations, avoid binding the arms and instead work on gentle shoulder stretches.


Gomukha Asana, the Cow Face Pose, embodies the essence of balance and unity. As practitioners intertwine their arms and find serenity within the pose, they experience the harmonious coexistence of opposites within themselves. The physical and mental benefits of Gomukha Asana, combined with its symbolism of unity, make it a valuable addition to any yoga practice. By embracing the Cow Face Pose with awareness and respect for individual limitations, practitioners can unlock the profound transformative power that lies within the unification of body, mind, and spirit.

Read more about the history of yoga.

Read more about other Asanas.