Elbow upChest open, ribs knitFeet relaxedGaze ahead, chin levelHands bind behind the backKnees stackedCow Face Pose
Gomukhāsana
Read what the gnome says
Cow Face Pose! Stack one knee over the other and sit evenly on both sitting bones. Reach one arm up and the other behind, and clasp the hands, or use a strap. Keep the chest open and the spine tall. Breathe, then switch. Gentle gnome of the meadow.
Works on Glutes · Piriformis · Hip rotators
How to do it
- Sit with one knee stacked over the other, heels beside the hips.
- Reach one arm overhead and bend it down the back, the other arm up from below.
- Clasp the fingers or hold a strap, lift the chest and hold; switch sides.
Common mistakes
- Don’t force the bind: use a strap.
- Don’t let the sit bones lift: sit on a folded blanket.
- Don’t push the head forward.
Benefits
- Releases tight hips and outer thighs.
- Eases stiffness from sitting and walking.
- A calm, grounding shape to breathe in.
Take care: Go easy or skip if you have knee or hip pain. Support the knees with a cushion or block and stop if you feel sharp pain.
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Hips
Deer PoseIntermediate
Fire Log (Double Pigeon)Intermediate
Frog Pose (hip opener)Intermediate
Lizard PoseIntermediate
Low Lunge with Quadriceps StretchIntermediate
Pigeon PoseIntermediate
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