In Sanskrit language ‘Gomukha’ means ‘cow’s face’. In this asana, the position of the legs takes the shape of Gomukha. Therefore, it is known as Gomukhasana.


  • Sit erect, stretching both legs together in front. Place your hands by the side, palm resting on the ground with fingers together.
  • Fold left leg from the knee and place it on the ground by the side of right buttock.
  • Similarly fold right leg from the knee, bring it over left leg and place right heel by left buttock.
  • Raise left arm, bend it at the elbow and take it below the shoulders towards the back.
  • Raise right arm, bend it at elbow and take it upward and behind the back.
  • Interlock the fingers of both the hands behind back.
  • Now, try to extend the head backwards against elbow as much as possible.
  • Gaze in front.
  • Stay in this position for as long as comfortable and then return to the original position.
  • Repeat the same by changing the position of the legs and hands.


  • The practice of this asana strengthens muscles of the back and biceps.
  • It removes pain in hip and lower extremities.
  • It helps in making the spine straight.
  • This asana is very useful in arthritis and dry piles.
  • It is useful in frozen shoulder, neck pain and cervical spondylitis.
  • It gives good exercise to the lungs and helps in respiratory disease.


  • Those suffering from bleeding piles should not practice it.