Standing Cow Face Pose (Tadasana Gomukhasana): Steps, Benefits, and Contraindications

Standing Cow Face Pose (Tadasana Gomukhasana) - Fitzabout

The Standing Cow Face Pose, also known as Tadasana Gomukhasana, is a mixture between Tadasana and Gomukhasana.

From a standing position, the yogi reaches one arm up and one hand down, clasping hands behind back.

In this modern modern age in which we live, there are many forward bending actions in our daily life. Due to these actions, the front chest muscles become tight and our back chest muscles become weak.

This pose strengthens the muscles on the back chest and increases flexibility in the front chest. This anatomical opening that occurs in the front chest helps to improve the physiological function of taking in oxygen, which in turn can lead to the psychological shift of increasing self-confidence and lifting mild depression.


Known as:Standing Cow Face Pose, Tadasana Gomukhasana, Samasthiti Gomukhasana
Sanskrit name:ताड़ासन गौमुखासन
IAST:Tāḍāsana Gomukhāsana
Pronunciation:tah-DAH-sah-nah go-moo-KAHS-anna
Type:Standing, stretch, balancing, binds, chest opener
Focus:Shoulders, arms, legs
Total time:30 to 60 seconds
Drishti:Third eye (Bhrumadhye)
Chakra:Anahata Chakra
Indications:Respiratory System, mild depression
Counterpose:Dandasana (Staff Pose), Tadasana (Mountain Pose), Uttanasana (Standing Forward Bend Pose), Ardha uttanasana (Intense Half Stretch Pose), Adho mukha svanasana (Downward-facing Dog Pose)
Preparatory poses:Tadasana (Mountain Pose), Gomukhasana (Cow Face Pose), Uttanasana (Standing Forward Bend Pose), Urdhva Hastasana (Upward Salute Pose)
Follow-up poses:Uttanasana (Standing Forward Bend Pose), Urdhva Hastasana (Upward Salute Pose), Garudasana (Eagle Pose), Marichyasana III (Marichi’s Pose III), Padmasana (Lotus Position), Utkatasana (Fierce Pose), Vrksasana (Tree Pose)
Contraindications:Heart conditions, neck, or shoulder, or wrist injuries


Tadasana Gomukhasana

Tadasana Gomukhasana is derived from the Sanskrit name, which is made up of the words — Tada + Asana and Go + Mukha + Asana:

  1. Tada” = “mountain”
  2. Go” = “cow”
  3. Mukha” = “face”
  4. Asana” = “pose or posture”
  1. Tadasana is the fundamental posture that controls all the postures through its alignment and energetic qualities.
  2. The body posture in Gomukhasana looks like the face of a cow, the knee posture looks like a cow’s mouth and the hand posture, one up and one down, looks like a cow’s ear.
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Yoga postures are derived from elements of nature or animals. So, this pose is one such derivation of a mixture of two standing postures and an arm variation.

People of all ages are welcome to perform this yoga pose. This is for overall fitness and health. People with specific diseases such as Parkinson’s disease or scoliosis should take extra care.

This yoga pose can be done anywhere with a flat surface, in a room with good ventilation, but not exposed to sunlight.

Therefore, yoga is not just about stretching the arms and legs or twisting the body into unforgivable shapes.

It is a way of life which teaches one to be physically and mentally pure and fit.

The practitioner of yoga must be aware of the consequences of his actions, thoughts and words on the people around him. Doing good keeps you happy and mentally calm.

Benefits of Standing Cow Face Pose (Tadasana Gomukhasana)

The benefits of this yoga pose come with combine benefits of Tadasana and Gomukhasana, however the phisical and mental benefits of this yoga pose are listed below:

  1. Pysical Benefits:
    • Strengthens the arms, back, legs, and core muscles
    • Stretches the arms and shoulders
    • Opens the chest
    • Improves the posture and balance
    • Enhance the lower body strength
    • Improves the circulation and respiration
    • Boosts the energy
    • May aid increases the height
    • Improve the breathing
    • Enhances the energy level
    • Strengthen the nervous system
  2. Mental Benefits:

Instructions to Standing Cow Face Pose (Tadasana Gomukhasana)

  • Begin standing with your feet hip-distance apart.
  • Inhale and raise your left arm, then bend your elbow to bring your hand behind your back.
  • While exhaling, take your right hand behind your back and bend your elbow.
  • hold your hand
  • Breathe while in this position.
  • Breathe in and out, repeat with other side.
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Precautions and contraindications

  • If holding hands isn’t possible, grab a strap to prevent over-stretching the shoulders.
  • People with specific diseases such as Parkinson’s disease or scoliosis should take extra care or practice under the guidance of an experienced yoga teacher/instructor.
  • People with issues such as heart conditions, neck, or shoulder, or wrist injuries avoid practicing this yoga pose.
Co-founder Anjali Kumari - FITZABOUT

Written by Anjali Kumari. She is a certified yoga instructor, Diploma in Make up, Nails and Beauty, Diploma in Nutrition, Food, Science and Menu Planning. Anjali is the destination of choice for the latest updates, tips and resources in beauty, health and wellness, and all topics that mean the most to today’s woman. Whether it’s advice from a trusted expert or a DIY tutorial, she has it all. She is passionate and obsessive about science and how it can be applied in daily lifestyle. According to her, food is the best medicine and proper nutrition is the key to achieving good health and beauty. When she is not working, she likes to spend quality time with family and friends. She loves creating innovative, healthy recipes and healthy choices for foods to promote good health.

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