Cow Face

Cow Face Pose

In the vast realm of yoga postures, there exists a graceful and transformative pose known as Gomukhasana or Cow Face Pose.

Like the tranquil expression on a cow’s face, this asana holds the potential to bring peace and balance to both body and mind. With its deep stretch and gentle opening of the chest and shoulders, Gomukhasana offers a gateway to a deeper understanding of the self and an opportunity to tap into the vast wellspring of inner serenity.

So, roll out your mat, find your breath, and enjoy delving into the transformative world of Cow Face Pose.

What is the Sanskrit for Cow Face Pose?

The Sanskrit term for Cow Face Pose is “Gomukhasana.”

What does Gomukhasana mean? 

The Sanskrit term “Gomukhasana” is composed of two words: “Gomukha” and “asana.”

“Gomukha” translates to “cow’s face” or “cow’s mouth.” The word “go” means “cow,” and “mukha” means “face” or “mouth.”

“Asana” means “pose” or “posture.”

“Gomukhasana” can be translated as “Cow Face Pose,” referring to the shape formed by the arms in this yoga posture, resembling the face of a cow.

How do you pronounce Gomukhasana? 

The Sanskrit term “Gomukhasana” is pronounced as “go-moo-kahs-uh-nuh.”

Here’s a breakdown of the pronunciation:

• “Go”: Pronounced like the word “go” in English, with a short “o” sound.
• “Moo”: Pronounced like the sound a cow makes, with a long “oo” sound.
• “Kahs”: Pronounced with a short “ah” sound followed by a “s” sound.
• “Uh”: Pronounced as a short, neutral sound, similar to the “a” in “about.”
• “Nuh”: Pronounced like the word “nuh” in English, with a short “uh” sound.

So, when you put it all together, it is pronounced as “go-moo-kahs-uh-nuh.”

What is the origin of Gomukhasana? 

As with many yoga asanas, the practice of Gomukhasana is deeply rooted in the ancient tradition of yoga. It is likely that the pose was developed and passed down through generations of yogis, refined and adapted over time. The ancient yogic texts, such as the Hatha Yoga Pradipika and the Gheranda Samhita, mention various seated postures and their benefits, but specific information about Gomukhasana’s origins is limited.

Today, Gomukhasana is a well-known and widely practised asana in various styles of yoga. It is included in Hatha Yoga, Ashtanga Yoga and Iyengar Yoga. The pose’s popularity can be attributed to its numerous physical and mental benefits, making it a valuable addition to a yoga teacher’s lesson plan.

Cow Face Pose: 5 Quick Teaching Tips 

Tip 1: Knees
Knees stacked on top of each other.

Tip 2: Ground
Ground through your sitting bones.

Tip 3: Inhale
On an inhale, lengthen your spine.

Tip 4: Walk
Walk your hand up between your shoulder blades, palm facing outwards.

Tip 4: Hook
Hook the fingers together, if they reach.

Tip 5: Shoulder blades
Firm your shoulder blades against your back ribs.

Cow Face Pose: 6 Modifications

Modification 1: Start From All Fours
If you encounter difficulty while attempting to assume this pose, you can begin by positioning yourself on all fours. From there, cross your legs by bringing your left knee to the inside of your right knee. Gradually lower your hips between your feet.

Modification 2: Folded Blanket
If your sitting bones are not evenly resting on the floor, sit on a folded blanket, a yoga block or a cushion.

Modification 3: Half Pigeon Pose 
Do everything the same except get into Half Pigeon Pose.

Modification 4: Strap 
If the fingertips don’t meet do the Cow face pose with a strap. Hold the strap with the top hand, the lower hand can just grab the strap.

Modification 5: Fold Forward
You can intensify the stretch in this pose by folding forward. Keep the weight in your sitting bones, not on your knees.

Modification 6: Kneeling
Do the Cow face pose kneeling instead of with legs crossed over one another.

Cow Face Pose: 7 Benefits

Here are some of the key benefits of practising Cow Face Pose:

Benefit 1: Hip opener
Gomukhasana provides a deep stretch to the hips, particularly the outer hips and glutes. Regular practice can help relieve tension and tightness in this area, improving flexibility and mobility.

Benefit 2: Shoulder and chest opener
By bringing the arms into a specific position, the pose stretches the shoulders, chest, and upper back. It helps to counteract the forward rounding of the shoulders often caused by prolonged sitting or desk work.

Benefit 3: Spinal alignment
The pose encourages proper spinal alignment and improves posture by lengthening the spine and opening the chest. It helps to alleviate back pain and promotes a strong and healthy posture.

Benefit 4: Increases lung capacity
Gomukhasana expands the chest, which enhances lung capacity and encourages deeper breathing. This can be beneficial for individuals with respiratory conditions or those looking to enhance their overall breathing patterns.

Benefit 5: Balancing and grounding
The balance required to hold the pose helps to improve focus, concentration, and stability. It promotes a sense of grounding and can be particularly useful for calming the mind and reducing stress and anxiety.

Benefit 6: Stimulates the kidneys and digestive organs
The pose applies gentle compression to the kidneys and stimulates their function, aiding in detoxification. It also stimulates the digestive organs, promoting healthy digestion and relieving digestive discomfort.

Benefit 7: Releases tension and stress
The stretching and opening of the hips, shoulders, and chest in the pose can release physical and emotional tension stored in these areas. The pose encourages relaxation, calms the nervous system, and promotes a sense of overall well-being.