Gomukhasana (Cow Face Pose)

 

Gomukhasana (Cow Face Pose) – Traditional & Text-Based Information with References

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 Sanskrit Etymology

• Go (गो) – Cow

• Mukha (मुख) – Face

• Asana (आसन) – Posture or Seat

Gomukhasana means "Cow Face Pose" as the final shape of the posture resembles a cow's face—knees stacked like the cow’s snout and arms mimicking the ears.

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 Traditional & Scriptural References

1. Hatha Yoga Pradipika

While the Hatha Yoga Pradipika does not mention Gomukhasana directly, the posture is considered a classic meditative asana found in the broader lineage of Hatha Yogic traditions and is often incorporated in seated postures beneficial for pranayama and meditation.

2. Gheranda Samhita (2.22)

"Place the right ankle on the left side and the left ankle on the right side; this is called Gomukhasana by the Siddhas."
— Gheranda Samhita, Chapter 2: Asanas

The Gheranda Samhita describes Gomukhasana as a seated posture for stability, inner focus, and preparation for higher yogic practices.

3. Modern Commentary (B.K.S. Iyengar – Light on Yoga)

B.K.S. Iyengar describes Gomukhasana as:

"One of the best postures for opening the hips and shoulders simultaneously, aiding in emotional release and physical mobility."
— Iyengar, B.K.S. Light on Yoga

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 How to Practice Gomukhasana

Step-by-Step Instructions

1. Seated Base

   • Sit on the floor or a folded blanket with legs extended.

2. Crossing the Legs

   • Bend the left leg under the right hip.

   • Stack the right knee directly over the left and bring the right foot beside the left hip.

3. Arm Position

   • Raise your right arm overhead, bend the elbow, and bring the right hand down the back.

   • Bring the left arm behind the back and clasp the fingers (or use a strap).

4. Spine & Gaze

   • Keep the spine erect and chin parallel to the floor.

   • Hold for 30 seconds to 1 minute, breathing deeply.

5. Switch Sides

   • Repeat the pose by switching leg and arm positions.

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✨ Benefits of Gomukhasana

• ✅ Deeply opens hips, thighs, and shoulders

• ✅ Improves posture and spinal alignment

• ✅ Stretches the piriformis and reduces sciatica

• ✅ Encourages detoxification of lymph nodes around shoulders

• ✅ Useful in stress and emotional tension release

• ✅ Prepares body for pranayama & meditation

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 Contraindications

• ❌ Severe shoulder, neck, or knee injury

• ❌ Sciatic pain (practice with caution or modifications)

• ❌ Frozen shoulder or rotator cuff injury

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 Modifications & Props

• Use a strap or towel if fingers don’t meet.

• Sit on a block or cushion for better knee alignment.

• Practice one arm variation at a time for beginners.

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 References

• Gheranda Samhita (Trans. by Swami Niranjanananda Saraswati, Bihar School of Yoga)

• Iyengar, B.K.S. Light on Yoga, Harper Collins

• Saraswati, Swami Satyananda. Asana, Pranayama, Mudra, Bandha, Bihar School of Yoga

• Swami Vishnudevananda. The Complete Illustrated Book of Yoga