How to Do Gomukhasana Pose | Cow Face Pose

We absolutely love Cow Face Pose for the way it simultaneously targets the hips and the shoulders—two areas where so many of us tend to hold onto tension. It’s a deep, grounding stretch that invites you to slow down and really feel into your body. Whether you’ve had a busy day on your feet or you’ve been sitting at a desk, this pose offers a beautiful release.

Don’t be fooled by the name; while it might look a bit like a puzzle, it’s all about finding a shape that feels good for you. We always say that your body is your best teacher, so if your knees don’t stack perfectly or your hands don’t meet, that is completely okay! We’re here to honour where we are today, not where we think we ‘should’ be.

In this guide, we’ll walk you through how to set up your foundation, how to use props to make the pose more accessible, and how to breathe through the intensity.

How To Do Gomukhasana (Cow Face Pose)

Find your seat
Start by sitting on your mat with your legs extended out in front of you. Take a moment to feel your sit bones grounding down, creating a tall, neutral spine.

Stack your knees
Slide your left foot under your right leg, bringing it toward the outside of your right hip. Then, cross your right leg over the top, aiming to stack your right knee over the left. If this feels a bit much for the hips, sitting on a block or a folded blanket can work wonders to create more space.

Connect the arms
Reach your right arm up toward the sky, then bend the elbow to drop your hand behind your upper back. Bring your left arm out to the side, thumb pointing down, and bend that elbow to reach your left hand up your back. If your hands don’t quite meet, simply grab a strap or a towel to bridge the gap—there’s no need to strain!

Breathe and settle
Keep your spine long and your chest open, avoiding the urge to tuck your chin. If you’re practising this as Yin Yoga, you might choose to stay here for 3 to 5 minutes, letting gravity do the work. Otherwise, take 5-10 deep, slow breaths.

Release and repeat
Gently release your arms first, then uncross your legs and give them a little shake. When you’re ready, repeat the process on the other side to keep things feeling balanced.

The Benefits of Gomukhasana (and Yoga in General)

Gomukhasana is a beautiful way to create space in the body, particularly through the hips, thighs, and ankles. By opening the chest and stretching the shoulders, it helps to counteract the effects of sitting at a desk or slouching, gently encouraging a more upright and open posture. It even gives the digestive system a little nudge, helping to relieve bloating and keep things moving smoothly.

Beyond the physical, this pose is a wonderful tool for soothing the nervous system. As we settle into the shape and focus on our breath, we move into a state of ‘rest and digest,’ which helps to quieten a busy mind and release stored emotional tension. This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about creating a quiet moment of self-acceptance and finding that sense of inner calm that stays with you long after you leave the mat.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Chaturanga Dandasana Pose | 4 Limbed Staff Pose
• How to Do Baddha Konasana Pose | Bound Angle Pose
• How to Do Eka Pada Rajakapotasana Pose | King Pigeon

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla