If you’ve been coming to class, you’ve probably noticed that Gomukhasana or cow-face pose has become prevalent this July. Well here’s a bit more about it. For starters, you can remember the sanskrit because its pronounced go-moo-KHAS-anna. But we won’t make you moo in class, not yet anyway. What gives the pose its name? One interpretation is that looking down at the body while in position, the thighs and calves form the shape of a cow head and the feet sticking out beside the hips form horns. Gomukha means one whose face resembles a cow (let’s have no name calling please), and apparently a gomukha mãrga is also a kind of musical instrument, a very low-register drum, which is narrow at one end and broad at the other like the face of a cow.
Gomukhasana isn’t an easy pose—it’s a shoulder and hip opener whose prerequisite is some openness in the hips and shoulders. So if you’ve been riding your bike all summer and your hips are tight, possess some of those bulging biceps, have an old tight injury, or are just getting going with this stretching business, you may find this pose somewhat frustrating. The good news is, it’s probably an excellent pose for you to work on. Your chest will be more open and lifted, the spine more fully erect, the shoulders and hips less tense, and cramping in the legs will lessen.
Let’s start with the leg posture. Begin sitting in Dandasana or staff pose, feeling both sits bones rooted on the mat. (If both sits bones are not comfortably on the mat, sit on a blanket or block.) Bend both knees and thread the left knee under the right, bringing the left foot alongside the right hip. Slide the right foot back, allowing the right knee to come in a vertical line with the left—ideally the knees will stack and the feet will be equidistant from the body. If the hips are tight there may be a significant distance between the knees—use a block and/or blanket as a support to take some of the stress off the knees. You may also want to start the pose sitting on a blanket or block to help the spine to lengthen and the hips to open. Allow the release of the hips and leg muscles as much as possible.
Cow-face arms are often used in variations of other postures such as Prasarita Padottanasana (wide leg forward bend) and are an excellent, if challenging, way to open the shoulders. Inhale the right arm out into a half-T-shape. Then internally rotate the arm down (thumb is the first thing to turn), and sweep the back of the palm into the hollow between the scapulae, keeping the scapula drawing in towards the spine (adduction). Try to maintain a long spine, shoulders stacked above hips. Inhale the left arm forward and up (the top arm and leg should always be opposite), on the exhale bend the elbow letting the fingers find those of the right hand. If the fingers don’t reach use a strap to cover the distance (being mindful not to use force to open the shoulders) or leave the top (left) arm above the head and draw the elbow across with the right hand. Keep the chin away from the chest, lengthen the spine long, and imagine bringing the elbows into the vertical line of the spine—do not rush, do not force.
It is very important to work with the sensations in the body in a slow and observant way so as not to overmobilize the shoulder joint or torque the knee. Steady breath, steady sensation, steady stretching.
After breathing 30 seconds to a minute release arms and legs and come back to dandasana. Repeat other side.
Inhale fully. Exhale fully. Repeat.
Note: Iyengar instructs this pose with the feet underneath the body.
