Gaumukhasana – The Cow Head Posture

When I am composed and calm all actions flow effortlessly.

Gaumukhasana is most conducive to establish harmony and rhythm which is most suited for concentration. It balances the two sides of the body as generally we prefer either the left or the right side. It also provides a firm grounding.


Method of Practice:

Starting Position

  1. Sit with your legs fully outstretched.


  1. Bend your left leg, bring it from under your right knee and place your heel near your right hip.
  2. Bend your right leg, bring it over your left knee and place your heel near the left hip.
  3. Raise your right hand straight up above your head, bend it at the elbow towards the back.
  4. Take your other hand backwards from below, bend it at the elbow to grasp the right hand, interlocking your fingers as shown in the picture.
  5. The head must remain straight and facing front.
  6. Stay in this position as long as you are comfortable but not more than a minute is necessary.
  7. Unclasp your fingers and come to the starting position.
  8. Repeat with the opposite leg and hand.


Limitations / Contraindications:  

  1. Severe arthritis of the shoulder joints or frozen shoulders
  2. Arthritis of the lower limbs




  1. It loosens all your joints.
  2. It stretches your spine.
  3. It improves blood flow to the pelvic region.
  4. It stretches the hips, thighs, ankles, chest, shoulders, arms and wrists.



  1. It helps to relieve stiff shoulders.
  2. It helps to reduce backaches.
  3. It aids in treatment of sciatica.



  1. Regular practice reduces stress.
  2. It develops calmness of mind.


Muscles Involved

  1. Wrist extensors
  2. Shoulder rotator cuff
  3. Forearms, thigh abductors, groin stretch

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1 Comment
  • Tractors
    Posted at 14:17h, 04 November Reply


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