Gomukhasana (Cow’s Face Pose)

Gomukhasana (Cow’s Face Pose)

All the ancient texts agree on this posture—except the final arm position.


A) While seated, bend the legs so that the right heel touches the left buttock and the left heel touches the right buttock (the left leg is crossed over the right leg and the left knee is over the right knee).

B) Bring the left arm up behind the head and back. The right arm wraps around the side and back. The left elbow points straight up (towards the sky), and the right elbow points towards the ground. Clasp the hands behind the back.

C) Breathe naturally and hold the posture. The eyes can be open or closed, or practicing Shambhavi mudra (staring at the third eye).

D) Release and repeat, reversing the leg and arm positions.

Benefits: This pose tones the shoulder muscles, nerves, and cardiac plexus (blood and lymphatic vessels in the heart region). Nadis in the legs stimulate the reproductive organs and glands, and regulate hormone secretion. The vajra nadi is stimulated, preventing the outward flow of prana. Thus, prana accumulates at the  muladhara (first) chakra. The interlinking of the fingers prevents the prana from escaping through the hands. This causes energy to flow through the spinal region. Persons will notice the arms forming an infinity sign that balances the higher and lower (positive and negative) prana.

Organs Helped: Reproductive organs and glands, heart.