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Gomukhasana Arms
(Cow Face Pose)

How to perform Cow Face Pose

Extend your left arm up and the right one down. Bend your elbows and reach your hands toward each other from behind. If clasping them is not possible, use a belt or strap. Pull your elbows in opposite directions. Repeat on both sides.

What is Gomukhasana Arms?

One of the shoulder-opening exercises and a great pose of improving overall upper body health. Just like the other shoulder-opening movements, it is quite universal and can be practiced in combination with many other poses, from standing to sitting asanas.

Stretch one arm behind you from underneath with the elbow pointing down and the other arm from above, the elbow pointing up. Ideally, you want to be able to join the fingers of your opposing hands. If this isn’t possible, you can use a belt to help you reach. Upon achieving this, focus on keeping your upper body straight and long, your shoulders and chest open, and your elbows pulling away from each other in opposite directions.

When to use Gomukhasana Arms?

An asymmetric pose, Gomukhasana Arms offer the student a great opportunity to get to know their body better. By practicing this exercise on both sides, you will notice which part of your body fosters more tightness than the other, and this will help you focus on evening out these imbalances throughout your practice.

Moreover, the fact that it can be combined with and incorporated into many different poses, makes this exercise essential for practically any sequence. It can be used as a warm-up, as a complimentary pose, or as a self-sufficient pose. It promotes strength in your upper back, neck, shoulders, and arms, and can go a long way in improving your overall posture.

Video sequences that include this pose