Cow Face Pose
Gomukhāsanaगोमुखासन
A stacked-leg seat with the arms bound behind the back, opening hips and shoulders at once.
- Developing
- 30–45 seconds each side
- Difficulty 3 of 5
General guidance only — work within a range that feels stable and pain-free.
How to practice
- 01
Sit with the knees bent and stack the right knee over the left.
- 02
Bring the feet beside the opposite hips, sitting evenly on both sitting bones.
- 03
Reach the right arm up and bend the elbow, hand down the back.
- 04
Bring the left hand up the back and clasp the fingers or a strap.
- 05
Lift the chest and keep the head over the shoulders.
Benefits
- Opens the hips, especially the outer hips
- Stretches the shoulders and triceps
- Improves posture
- A compact shape for long holds
Breath
Breathe into the upper chest; let the exhale soften the shoulders.
Cautions
Variations
- Strap between hands
- Bridges the gap while shoulders open.
- Simple cross-legs
- Skip the leg stack if the knees protest.
The practice letter
One email a month: a sequence to try, one pose explained properly, and something worth reading. No offers, no countdowns.