How to Do Gomukhasana: Steps and Health Benefits

Health benefits of Gomukhasana include stretching the full body, calm the mind, remove stress, improve circulation, Boost sexual activity, improves kidneys function, strengthen the muscles of the legs and abs, helps to remove lower back pai

Updated: May 31, 2018


Gomukhasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Cow Face Pose. In Sanskrit Go mean Cow, Mukh mean face and Asana mean Pose, so combine of all the words, it's pronounced as The Cow Face Pose. Beside this, while doing Gomukhasana, it also resembles like a The Cow Face.

Gomukhasana has lots of health benefits, among that some of the health benefits of Gomukhasana include stretching the full body, calm the mind, remove stress, improve circulation, Boost sexual activity, improves kidneys function, strengthen the muscles of the legs and abs, helps to remove lower back pain, improve the flexibility of the spine and longevity, prevents constipation, improves the health of the cardiovascular system, reduce the risk of diabetes and regular practice of this yoga also helps in weight loss.

Before we go to do this asana, we should know for whom this asana is not recommended. Those who are suffering from severe back injury, ankle injury, knee injury and shoulder injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision, For women, those who were in the last month of pregnancy; they should also avoid this asana.

How to do Gomukhasana (The Cow Face Pose):

  • To start this asana, get onto the yoga mat and sit in dandasana.
  • Now bend your knees and keep your feet on the floor. Place your left foot under your right knee outside of the right hips.
  • Now put your right leg over on your left leg and your right knee should over the left knee and your right foot should be placed outside of the left hip.  Sit evenly on the sitting bones.
  • Now, inhale and stretch your right arm to the right side and it should be parallel to the floor, then rotate it inward and point your arm towards the wall behind you and your left arm should go behind towards the ceiling and you should try to catch your palm.
  • Look forward and keep your chest open.
  • For beginners, try to be in this position for 2 to 3 breaths.
  • To release from this position, take a deep breath and slowly release your palm and slowly come to the dandasana. Now keep your both the hands alongside your body and take a deep breath and relax.
  • Now you can again do this asana with the opposite leg. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your ankle, back, hips and shoulder, but as you practice you can do this asana more easily.

Health Benefits of Gomukhasana (The Cow Face Pose):


Gomukhasana Stretches muscles in the ankles, knees, shoulders, and chest:

Different studies have been proven that regular practice of Gomukhasana, can stretch your ankles, knees, shoulders, and chest muscles, that put extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in ankles, knees, shoulders, and chest during exercise and other works.

Gomukhasana Relieves Stress and Anxiety:

While we are doing this Gomukhasana, our blood circulation gets increase, which also helps to improve the blood flow to the brain, which mean our brain will get sufficient amount of oxygenated blood and nutrition, which helps to improve the brain function and it also helps to reduce the various types of issue, such as stress, anxiety, headache, etc. This asana is highly recommended to the student, if they practice Gomukhasana on a regular basis, it can improve their concentration towards studies and they will focus more towards their carrier.

Gomukhasana Improves Cardiovascular Health:

Different studies have been proven that regular practice of Gomukhasana can improve the cardiovascular health and also help to prevent various types of cardiovascular diseases, such as heart attack, heart stroke, high cholesterol, etc., because when we are doing this asana it helps to open the chest muscles that helps improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body, this is the main cause of various types of cardiovascular diseases.

Gomukhasana Enhance Sexual Performance:

Practicing of Gomukhasana on a regular basis can enhance sexual performance because while doing this  yoga asana, it squeezes our sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance. Beside this regular practice of this asana also helps to improve the strength of the hips, calf and thigh muscles, and all these body parts are very useful for optimal sexual performance. Yoga guru suggested that to keep our sexual health, healthy, we should practice Gomukhasana on a regular basis.

Gomukhasana Stimulates the Kidneys:

Different studies have been proven that regular practice of this asana, helps in improving the function of the kidneys,  it also improves the frequency of the urination that helps in flushing out the extra toxin, uric acid and other unhealthy element that harmful for our kidneys. Research has also proven that regular practice of gomukhasana also helps to reduce the risk of stone formation in the Kidneys.

Gomukhasana Helps to Reduce the Risk of Diabetes:

Different Studies have been proven that regular practice of gomukhasana helps to improve the production of insulin in our body, which helps to slow down the absorption of sugar in our blood, which is the main cause of diabetes. Researchers have suggested this asana for those, who is already suffering from diabetes. 

Health Benefits of Gomukhasana


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