Gomukhasan (Cow face posture) : Its Benefits, Contraindications, Precautions


Gomukhasan is a Cow face posture which is basically a seated yoga posture in hatha yoga .


1- Sit on the mat with your straight back and legs should be extended .

2- Bend your right leg and place it under the left buttock and simultaneously your left knee should be placed Over the right knee .

3- Raise your left arm above your head and bend the elbow towards the back . The same time right arm should be kept behind the back and both the arms should be interlocked at the back .

4- Breathe normally and stay in the asana as long as you are comfortable.

5- while exhaling, come out of the Asana .

6- Same procedure should be done with the opposite leg and arm.


1- Your body has certain limits. Hence, you should not go beyond the limit as it might cause spinal injury .

2- People with overweight should not over strain the body beyond their limits .


1- It elongates the spine and softens the stiff shoulder muscles .

2- This posture brings the calmness and reduces the stress and anxiety.

3- Good for maintaining the blood pressure issue .

4- Good for Sciatica .

5- Bad posture can be corrected with this asana .


1- People having shoulder injury or shoulder pain should completely avoid this posture .

2- Avoid if you have Damaged muscles or ligaments issue .

3- Don’t do this posture of you are suffering from the bleeding piles as it might exaggerate the problem .

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