Gomukhasana Benefits and Steps Explained

Gomukhasana is a Sanskrit word, which it pronounced as – go-moo-kha-asana (go-cow, mukha-face, asana – pose – Cow face Pose). It is a seated asana and it helps in strengthening and stretch the upper body (arms, triceps, shoulders, and chest).

It requires the practitioners to sit erectly in a proper manner. Feet on each side represent the ears of the cow.

Gomukhasana is an intermediate asana. It may be difficult for the first-timer or beginners. If you are not able to achieve 100% on day one do not leave it, keep practicing. With practice, you will be able to practice it perfectly.

Gomukhasana Steps –


1. Sit with your legs extended. Press your hands into the floor and raise your buttocks.

2. Bend your left leg back and sit on your left foot.

3. Bend your right leg and bring your right thigh on top of your left.

4. Either maintain the position of your left foot or lift your hips and move your foot outside your right hip to bring both hips to the floor.

5. Raise your left arm over your head and bend your elbow, resting your hand on your upper back. Bend your right arm, bring the forearm up to your back, and clasp your hands together.

6. Release and repeat on the other side.

Gomukhasana Benefits –
Physical Benefits –
  • Opens the knee, ankle, and shoulder joints.
  • Stretches the thighs, chest, and arms.
  • Opens the chest enabling deeper breathing.
  • Stretches the entire back.
  • Tones the abdominal muscles and lower back.
  • Beneficial for those with bad posture.
  • Reduce stress and anxiety.
Mental Benefits –
  • Improves focus.
  • Reduces stress, mild depression, and anxiety.
Contraindications –
  • Shoulder injury
  • Ankle, knee, or hip injury.
Common Mistakes –
  1. Find the proper balance and put your wait properly on your legs, thigh, or buttocks.
  2. If you are finding this asana difficult and feeling any discomfort during the practice then wait for a few minutes and try again if still, you are having discomfort, then leave the pose and try another asana.
  3. Do not practice this asana if you have knee and ankle injury or any pain.
  4. Do not go to the next step quickly, practice the asana properly, and move to the next step slowly. Yoga is about perfection and patience.
  5. Find the best suitable poses for yourself by considering your body requirements and issues.

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