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Cow Face Pose
Seated yoga posture that stacks knees and binds arms behind back to stretch hips, shoulders, and chest for improved flexibility and posture; scale with props for beginners.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Beginner
Primary Muscle Groups
Glutes, Shoulders
Secondary Muscles
Triceps, Lats, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Shoulders
9/10Anterior Delts, Medial Delts
Quads
7/10Rectus Femoris
Hamstrings
7/10Biceps Femoris
Chest
6/10Mid Chest
Triceps
5/10Lats
4/10Abs
3/10Transverse Abdominis
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
30-60 seconds • Breathe steadily between sides
How to Perform
Sit on a yoga mat with legs extended in Staff Pose, spine erect. Use a block under sitting bones if needed for comfort.
- Bend right knee, place right foot outside left hip, under left knee.
- Cross left leg over right, stacking left knee on right knee, heel outside right hip.
- Inhale, raise left arm overhead, exhale bend elbow to reach hand down back.
- Exhale, bend right arm behind back, reaching hand up toward left hand.
- Clasp hands behind back or use strap between them.
- Lengthen spine, open chest, hold for breaths.
- Release arms and legs, repeat on opposite side.
Coaching Tips
Form Cues
- Stack knees evenly
- Lengthen spine tall
- Open chest forward
- Ground sit bones
- Breathe deeply
- Align head with spine
Breathing
Inhale to lengthen spine, exhale to deepen stretch and settle into pose.
Tempo
0-5-0
Range of Motion
Knees stacked vertically, elbows aligned with torso, hands clasped or connected behind back without strain.
Safety
Safety Notes
- Avoid if knee or hip injuries present
- Use props for knee discomfort
- Modify arms with strap if tight
- Do not force bind
- Pregnant individuals avoid
- Consult expert for back issues
Spotting
No spotter required; practice in safe space with props for support.
Common Mistakes
- Rounding back
- Forcing knee twist
- Straining shoulders
- Uneven hip grounding
- Holding breath
- Neck tilting
When to Avoid
- Knee injuries
- Shoulder injuries
- Hip issues
- Lower back problems
- Pregnancy
- Sciatica
- High blood pressure
Flexibility Needed
- Hip internal rotation
- Shoulder external rotation
- Ankle flexibility
- Spinal elongation
Build Up First
- Basic seated pose comfort
- Familiarity with cross-legged sitting
- Ability to reach behind back safely
Also known as
Gomukhasana
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