Quick Answer
Cow Face Pose (Gomukhasana) is a intermediate yoga exercise that targets your glutes, shoulders and triceps. It uses only your bodyweight. Sit with right knee stacked over left knee, both feet beside opposite hips.
Video Tutorial
How to Perform the Cow Face Pose (Gomukhasana)
- 1
Sit with right knee stacked over left knee, both feet beside opposite hips.
- 2
Reach right arm up and bend elbow, hand reaching down spine.
- 3
Reach left arm behind back, hand reaching up to clasp right fingers.
- 4
Sit tall, chest open. Use a strap if hands don't meet.
- 5
Hold for 5–8 breaths, then switch sides.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Cow Face Pose (Gomukhasana) isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Cow Face Pose (Gomukhasana) work?
The Cow Face Pose (Gomukhasana) primarily targets your glutes, shoulders and triceps.
What equipment do I need for the Cow Face Pose (Gomukhasana)?
The Cow Face Pose (Gomukhasana) needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Cow Face Pose (Gomukhasana) suitable for beginners?
The Cow Face Pose (Gomukhasana) is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Cow Face Pose (Gomukhasana) should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Cow Face Pose (Gomukhasana) every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train glutes, shoulders and triceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.