Cow Face Pose

Cow Face Pose, or Gomukhasana in Sanskrit, is a seated pose that works the hips and shoulders at the same time: the knees stacked one over the other, and the hands reaching toward each other behind the back, one from above and one from below. The name comes from the shape — seen from the front, the stacked knees and the lifted elbow are said to resemble a cow's face. September's Garland Pose opened the hips from a deep squat. Cow Face Pose continues that work sitting down and adds the shoulders, where so much tension collects once the weather cools.

How to Perform

1. Start on Hands and Knees: Come to a tabletop position, hands under your shoulders and knees under your hips.
2. Cross Your Knees: Cross your right knee in front of your left, then slide your feet apart so they are wider than your knees.
3. Sit Back: Slowly lower your hips back and down between your feet, so your right knee ends up stacked roughly on top of your left. Rest the tops of your feet on the floor.
4. Level Your Hips: Settle evenly on both sitting bones. If one hip floats off the floor, sit on a block or folded blanket.
5. Lift Your Top Arm: Reach your left arm up toward the ceiling, then bend the elbow and let your left hand drop down between your shoulder blades.
6. Reach Behind From Below: Bring your right arm down by your side, bend the elbow, and slide the back of your right hand up your spine.
7. Clasp or Use a Strap: If your fingers meet, hook them together. If they don't, hold a strap or towel between your hands.
8. Lengthen and Breathe: Lift your chest, keep your head level instead of letting it push forward, and stay for 5 to 10 slow breaths.
9. Switch Sides: Release your arms, uncross your legs, and repeat with your left knee on top and your right arm lifted.

Benefits

• Stretches the outer hips, thighs, and ankles
• Opens the shoulders, chest, and the backs of the upper arms
• Counters the rounded-shoulder posture of long hours at a desk or on a phone
• Encourages upright sitting and fuller breathing into the chest
• Easy to hold for several breaths, which makes it a natural fit for a slower, quieter practice

Modifications & Tips

• Sit on a block: Raising your hips makes stacking the knees easier and keeps your sitting bones level.
• Use a strap: A strap, belt, or towel between your hands lets you get the shoulder opening without forcing a clasp. Walk your hands a little closer over the weeks.
• Simplify the legs: Stretch your bottom leg straight out in front of you, or simply sit cross-legged and practice the arms alone.
• Take the arms anywhere: The arm position works standing or in a chair, which makes it an easy break from a long stretch at a desk.
• Mind your neck: If your top arm pushes your head forward, let the arm drift slightly forward instead.
• Expect one side to be tighter: It almost always is. Spend a few extra breaths on that side.

Caution

Modify or skip this pose if you have a knee injury, a shoulder injury such as a rotator cuff problem, or neck pain. With sensitive knees, sit on a block or extend the bottom leg; with sensitive shoulders, use a strap and never force the hands together. If you are pregnant, sit on a block, practice the arms with your legs in a comfortable cross-legged position, and avoid folding forward over the knees as your belly grows — check with your healthcare provider or a prenatal teacher if you are unsure. As always, come out slowly and stop if anything sharpens.

Why Cow Face Pose for October

October is when the year starts to pull us indoors: cooler mornings, earlier sunsets, more hours at desks and screens. The body responds in a predictable way — shoulders creep toward the ears, the chest closes, the hips stiffen from sitting. Cow Face Pose works on all three in a single shape, and it needs nothing more than a floor and, if you like, a strap or a towel. It is also an honest pose. One side is almost always tighter than the other, and it shows you exactly where. Let the clasp come when it comes. A strap between your hands is a complete version of the pose.

Namaste,
Andrea Borghi
Green Yoga Inc