गोमुखासन

Gomukhāsana

Cow Face Posture

Sources: Haṭha Yoga Pradīpikā 1.20 · Gheraṇḍa Saṃhitā 2.16

Classical Description

The Haṭha Yoga Pradīpikā (1.20) describes:

“Place the right ankle beside the left buttock and the left beside the right. This is Gomukhāsana, which resembles the face of a cow.”

The Gheraṇḍa Saṃhitā adds the arm work:

“With the feet on the ground on both sides of the buttocks, sit with the body firm. This is Gomukhāsana.”

Technique

  1. Sit with legs extended
  2. Bend the left leg and place the foot beside the right hip
  3. Cross the right leg over the left, knee over knee
  4. The right foot rests beside the left hip
  5. The knees are aligned vertically, one above the other
  6. For the arm work (extended variant):
    • Raise the right arm, bend the elbow, hand descends behind the back
    • The left arm descends, bends the elbow, hand rises up the back
    • Hands clasp between the shoulder blades
  7. Repeat switching the leg and arm crossing

Benefits According to the Texts

Gomukhāsana:

  • Opens the hips deeply
  • Stretches shoulders and chest
  • Prepares for more advanced meditative postures
  • Balances energy on both sides of the body

Notes

The name is curious: go (cow) + mukha (face). The form of the crossed legs supposedly evokes the muzzle of a cow. Others suggest that go also means “light” or “senses”, giving a more esoteric meaning. It is excellent for opening hips and shoulders, especially in bodies stiffened by sedentary lifestyles.