Cow Face Yoga Pose Gomukhasana exercise animation (Mujer)

Cow Face Yoga Pose Gomukhasana

Músculo objetivo
—
Equipamiento
Body weight
Parte del cuerpo
Back
Tipo
Stretching

The cow face yoga pose (Gomukhasana) is a seated, body-weight stretch that opens the shoulders, triceps, chest, and upper back while the stacked-knee leg position lengthens the outer hips and glutes. It is a calming flexibility pose used to improve shoulder mobility and counter rounded, desk-bound posture.

Cómo hacer el Cow Face Yoga Pose Gomukhasana

  1. 1Sit on the floor with your legs extended and your spine tall.
  2. 2Bend your right knee and cross it over your left, stacking your right knee directly on top of your left so both knees line up at the center.
  3. 3Draw both heels in toward opposite hips and let your sitting bones settle evenly on the floor.
  4. 4Reach your right arm overhead, bend the elbow, and let your right hand drop down between your shoulder blades.
  5. 5Sweep your left arm behind your back and bend the elbow upward so your left hand climbs toward your right.
  6. 6Clasp your fingers together between your shoulder blades, keeping your chest lifted and your top elbow pointing toward the ceiling.
  7. 7Breathe slowly and hold for 30 to 60 seconds, easing into the shoulder and hip stretch without forcing.
  8. 8Release the bind gently, unstack your legs, then repeat with the opposite arm on top and the opposite knee stacked.

Consejos de técnica

  • If your hands do not meet behind your back, hold a yoga strap or towel between them and gradually walk your fingers closer over time.
  • Keep your top elbow pointing up and your lower elbow pointing down rather than letting them drift, so the stretch stays in the shoulders and not the neck.
  • Sit on a folded blanket or cushion to lift your hips if the stacked-knee position pinches your knees or rounds your lower back.
  • Lengthen the spine on each inhale and soften a touch deeper on each exhale to release tension gradually.

Errores comunes

  • Forcing the hands to clasp, which strains the shoulder and elbow joints — use a strap and let range improve over time instead.
  • Collapsing or rounding the upper back to reach the bind, which cancels the chest opening and loads the spine.
  • Letting the knees fall out of alignment instead of stacking them, which removes the targeted outer-hip and glute stretch.
  • Holding the breath or tensing through the stretch, which tightens the muscles you are trying to lengthen.
  • Only working one side, which builds uneven shoulder and hip mobility — always switch arms and legs.

Preguntas frecuentes

What muscles does the cow face pose stretch?

Gomukhasana stretches the shoulders, triceps, chest, and upper back through the bound-arm position, while the stacked-knee legs open the outer hips and glutes.

What can I do if my hands don't reach behind my back?

Hold a yoga strap or rolled towel between your hands and walk your fingers toward each other. As your shoulder mobility improves, the gap closes and you can eventually clasp the hands.

Is the cow face pose good for beginners?

Yes. It is a body-weight stretch with no equipment, and using a strap and a cushion under the hips makes it accessible while you build shoulder and hip flexibility.

How long should I hold Gomukhasana?

Hold for about 30 to 60 seconds per side, breathing slowly, then switch the arm and leg on top so both sides get an even stretch.

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