Pose library›Seated poses
Intermediate · Seated

Cow Face Pose
Gomukhasana

A seated pose pairing stacked legs with a deep shoulder position.

Instructional illustration of Cow Face Pose
LevelIntermediate
Pose typeSeated
Primary focusShoulders, Hips

How to practice Cow Face Pose

  1. Stack one knee over the other while grounding both sitting bones.
  2. Reach one arm overhead and bend the elbow.
  3. Bring the other arm behind the back.
  4. Hold hands or a strap and keep the chest lifted.

Practice tips

  • Sit on a blanket.
  • Use a strap between the hands.
Practice note: Choose an easier arm position for shoulder discomfort.
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Understanding Cow Face Pose

Cow Face Pose is categorized as a intermediate seated pose with an emphasis on Shoulders and hips. The useful version of the pose is the one that allows steady breathing and controlled movement—not necessarily the deepest expression.

Common practice points

  • Sit on a folded blanket if the pelvis rolls backward.
  • Support any lifted knees rather than pressing them toward the floor.
  • Let spinal length guide the pose instead of reaching for a visual endpoint.

Prepare and progress

Review the steps before entering the pose, use the suggested modifications early, and leave enough energy for a controlled exit.

Useful preparations

Easy Pose SukhasanaStaff Pose DandasanaHero Pose Virasana

Progress is not measured by how closely a pose matches a photograph. Comfort, breathing and control are more useful guides.