Cow Face Pose anatomy

Cow Face Pose · Gomukhasana · Tư thế mặt bò

Cow Face Pose mainly works erector spinae, serratus anterior (left), trapezius (left), subscapularis (right); it stretches gluteus maximus, gluteus medius, tensor fasciae latae, triceps brachii (left); multifidus, transversus abdominis stabilize.

3D anatomy model of Cow Face Pose: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

Sit with one knee stacked over the other and the feet beside the hips; one arm reaches up and bends behind the head while the other wraps behind the back to clasp it. The outer hips and shoulders stretch together: triceps brachii and latissimus dorsi in the top arm, the external rotators (infraspinatus, teres minor) in the bottom arm.

Muscles in this pose

Working (contracting): Erector spinae, Serratus anterior (left), Trapezius (left), Subscapularis (right)

Stretching: Gluteus maximus, Gluteus medius, Tensor fasciae latae, Triceps brachii (left), Latissimus dorsi (left), Infraspinatus (right), Teres minor (right)

Stabilizing: Multifidus, Transversus abdominis

Why these muscles work or stretch

Erector spinae · Working (contracting): Keeps the back upright
Serratus anterior · Working (contracting): Rotates the top arm's shoulder blade upward
Subscapularis · Working (contracting): Internally rotates the bottom shoulder
Gluteus maximus · Stretching: Hips flexed, adducted and externally rotated; the top-knee side stretches more
Tensor fasciae latae · Stretching: Thighs cross the midline
Triceps brachii · Stretching: Top arm bends behind the head
Infraspinatus · Stretching: Bottom arm rotates inward and wraps behind the back
Transversus abdominis · Stabilizing: Keeps the lower ribs from flaring forward

Practice cues

Sit evenly on both sit bones; add a blanket if one side lifts
Use a strap if your hands don't meet
Point the top elbow to the ceiling; don't push the head forward

Benefits

Stretches the outer hips and glutes
Stretches the triceps and latissimus dorsi of the top arm
Improves inward rotation of the bottom shoulder
Trains an upright spine while the shoulders and hips stretch

Cautions / contraindications

Avoid with a shoulder or rotator cuff injury
Take care with knee pain; extend the bottom leg or sit cross-legged
Take care with neck pain; don't push the head forward

Easier variations

Use a strap to link the hands behind the back
Sit on a folded blanket or block with the bottom leg straight

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

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Pigeon Pose Eka Pada Rajakapotasana
Fire Log Pose (Double Pigeon) Agnistambhasana
Lotus Pose Padmasana
Easy Pose Sukhasana
Dolphin Pose Ardha Pincha Mayurasana
Accomplished Pose Siddhasana

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)