8 min Pose Breakdown – Cow Face Pose


About this video

A short tutorial showing you how to come into Gomukhasana (Cow Face Pose). Before attempting this posture the body should be fully warmed up with at least 30 minutes of a Vinyasa Flow.

In this pose, we take the form of a cow face. Because of the bound legs and clasped hands, it’s said that the posture creates a complete energy circuit flowing in the spinal region as prana (energy) cannot escape outward through the lower parts of the body or hands.


  • Strengthens and stretches our hips, thighs, and shoulders.
  • Opens your chest and thoracic spine.
  • Corrects posture


  • Do not practice this pose if you have a recent or chronic shoulder or knee injury.
  • Avoid this pose if you have any serious neck or shoulder problems.

Beginner’s Tip

Beginners often have a difficult time getting both sitting bones to rest evenly on the floor, which can make it difficult for the knees to stack on top of each other evenly. When the pelvis is tilted, the spine can’t properly extend. Use a folded blanket or bolster to lift the sitting bones off the floor and support them evenly.

Props: a blanket and belt (optional)


10 minutes or under


Level 2, Level 2-3


Hips, Shoulders, Triceps


Pose breakdown, Yoga