Seated Poses
Gomukhasana (Cow Face Pose)
Level: All levels
Go = cow. Mukha = face. Gomukha = the name of a traditional musical instrument comparable to a horn or trumpet
Organizing the Pose
• Come onto all fours.
• Cross the left leg behind the right and bring the knees together.
• Take the feet apart and, keeping the knees together as much possible, sit back evenly between the feet.
• Rest the buttocks equally and evenly on the floor. If you are unable to do so, prop yourself up on a blanket or block.
• Reach the left arm up and come into the Gomukhasana (Cow Face Pose) arm position as described here with the left arm raised.
• Hold this position.
• Release the arms, plant the palms in front of you, lean forward and untangle the legs.
• Do the second side with the left leg crossed over the right and the right arm raised.
• Cross the left leg behind the right and bring the knees together.
• Take the feet apart and, keeping the knees together as much possible, sit back evenly between the feet.
• Rest the buttocks equally and evenly on the floor. If you are unable to do so, prop yourself up on a blanket or block.
• Reach the left arm up and come into the Gomukhasana (Cow Face Pose) arm position as described here with the left arm raised.
• Hold this position.
• Release the arms, plant the palms in front of you, lean forward and untangle the legs.
• Do the second side with the left leg crossed over the right and the right arm raised.