1
Stack the Knees
From sitting, cross your right knee over your left so the knees are stacked in front, feet beside the opposite hips. Sit evenly on both sitting bones.
How to do Cow Face Pose (Gomukhasana)
2
Reach Up
Inhale and reach your left arm straight up, then bend the elbow so the hand drops behind your head and the elbow points straight up.
3
Reach Behind
Exhale and bend your right arm behind your lower back, sliding the back of the hand up between the shoulder blades.
4
Clasp the Hands
Clasp your hands between the shoulder blades, or hold a strap if they do not meet.
5
Sit Tall
Lift through the chest and keep the head upright, pressing it gently back against the top arm. Hold for 30–60 seconds, breathing steadily, then switch sides.
✅ Benefits
- Stretches the hips, outer thighs and ankles
- Opens the shoulders, chest and triceps
- Encourages an upright posture
- Builds awareness of left–right differences in the body
🌿 Wellness Support
- May help ease tight shoulders from desk work
- Many people find it relieves stiffness in the hips
⚠️ Precautions
- Stop if you feel pain in the knees, hips or shoulders
- Hold a strap between the hands if they do not meet
- Sit on a folded blanket or block to ease the hips and knees
- Cross the legs simply if stacking the knees is uncomfortable
🩺 Check With a Healthcare Professional First If You Have
- A knee injury or knee pain
- A shoulder injury
- A hip injury
- Pregnancy — check with your doctor or midwife first
Practice Cow Face Pose with real-time feedback
Turn on your webcam and let CheckMyPose's AI check your alignment, score your form, and guide you — free, no install.
▶ Start Cow Face Pose