Vinyala

Pose sheet

Cow Face Pose

Gomukhāsanaगोमुखासन

Sit upright, stack your knees, and clasp your hands behind you, one elbow pointing up.

Open this pose in the 3D body

Steps

Support

Both sitting bones grounded evenly, between the feet.

Enter

  1. Sit with your legs extended.
  2. Bend your left leg; place that foot beside your right hip.
  3. Cross your right knee above; place that foot beside your left hip.
  4. Raise your left arm; bend your elbow, reaching down your back.
  5. Reach your right hand up behind; hook your fingers without forcing.

Hold

  1. Ground both sitting bones evenly, feet beside your hips.
  2. Lengthen your spine without arching your lower back.
  3. Point your upper elbow upward and your lower elbow downward.
  4. Keep your head centered; avoid pushing it with your arm.

Exit

  1. Release your hands and slowly lower your arms.
  2. Uncross your legs and return to Staff Pose.
  3. Repeat with the opposite leg crossing and arm position.
Breathing
Breathe naturally.
Gaze
Straight ahead, with your head upright.
Duration
A few breaths per side.

Adapt

Adaptations

  • Raised seatSit on a folded blanket or block, leveling your pelvis.
  • Strap between handsHold a strap between your hands, keeping your torso upright.
  • Bottom leg extendedExtend your bottom leg while keeping your top leg crossed.
  • Arms only in a chairSit on a chair and practice only the arm clasp.

Variations

  • Joined-heels variation: sit on joined heels, toes pointing backward.
  • Fold from your hips, keeping both sitting bones grounded.
  • Yin Shoelace: keep your knees stacked, with arms free.

Signals of effort

  • Deep flexion of both knees.
  • Simultaneous flexion, adduction, and external rotation of both hips.
  • Opposite shoulder rotations with the hands clasped.