Cow Face Forward Fold anatomy

Cow Face Forward Fold · Adho Mukha Gomukhasana · Tư thế mặt bò gập người

Cow Face Forward Fold mainly works iliopsoas; it stretches gluteus maximus, piriformis, deep hip rotators, gluteus medius.

Opening the 3D model…

Sit with the knees stacked, the right knee on top of the left, the feet beside the hips with their tops on the floor; root both sit bones evenly and put a folded blanket under the buttocks if one side lifts. Inhale to lengthen the spine; exhale, place both hands on the floor in front of the knees and walk them forward, folding from the hips with the chest moving down over the knees and the arms long, with no bind behind the back. At the end, let the back round softly, the forehead moving toward the floor. Both hips are flexed, drawn in and turned out, so folding stretches the glutes, piriformis and outer hips more deeply than the upright seat, most of all on the top-knee side. Switch legs to work both sides evenly. With knee pain, straighten the bottom leg or sit higher; with low back pain, fold only a little.

Muscles in this pose

Working (contracting): Iliopsoas

Stretching: Gluteus maximus, Piriformis, Deep hip rotators, Gluteus medius, Tensor fasciae latae, Erector spinae, Multifidus, Quadratus lumborum, Latissimus dorsi

Why these muscles work or stretch

• Iliopsoas · Working (contracting): Draws the torso forward from the hips as the fold begins
• Gluteus maximus · Stretching: Strongest on the top-knee side: the main stretch
• Piriformis · Stretching: Hips flexed, adducted and turned out; the fold deepens the stretch
• Tensor fasciae latae · Stretching: Thighs cross the midline
• Erector spinae · Stretching: Lengthens as the torso folds over the knees and the back rounds softly
• Latissimus dorsi · Stretching: The arms reach forward on the floor

Practice cues

• Root both sit bones before folding; add a blanket if one side lifts
• Fold from the hips, the chest moving forward over the knees
• Keep the feet the same distance from the hips, knees stacked in line

Benefits

• Deeply stretches the glutes, piriformis and outer hips
• Stretches the back muscles and the latissimus dorsi
• May help ease tight hips after long sitting

Cautions / contraindications

• Avoid with a knee, meniscus or knee ligament injury
• Use caution with hip or sacroiliac pain; sit high and fold less
• Use caution with low back pain or a disc problem; keep the back long

Easier variations

• Straighten the bottom leg forward and bend only the top knee
• Sit on a folded blanket and rest the chest or forehead on a bolster

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 23/10/2026

Related poses

• Forward Easy Pose (Cross-Legged Forward Bend) Adho Mukha Sukhasana
• Three-Limbed Forward Bend Trianga Mukha Eka Pada Paschimottanasana
• Head-to-Knee Forward Bend Janu Sirsasana
• Marichi’s Pose I (Seated Forward Bend) Marichyasana I
• Seated Forward Bend Paschimottanasana
• Forward Bound Angle Pose (Butterfly Fold) Adho Mukha Baddha Konasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)