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Before you start with any asana or breathing exercise, it is always advised to start with a warm-up yoga.  

Cow Face Posture (Gomugasana)



  • Helps to increase the flexibility of back muscles.

  • It releases stiffness around neck and shoulder muscles

  • Increase Pancreas function thereby helps the effective digestion process.

  • This will help to increase flexibility, enhance the flow of lubricating fluid between joints and reduce pain on all the joints such as ankle, knee, wrist, elbows, hip, spine, ribs, neck, and shoulders.


How to do?

  • Sit on the floor, Stretch both legs

  • Breath-out fold your right leg over the left thigh and fold your left leg below the right thigh. Align your knees together as close as possible.

  • Breath-in fold your right arm towards the backside. (Remember which side of your thigh is overlapping on the other thigh, same side hand should be folded from back downwards) Raise your left arm upwards and fold to link your right arm keep your elbow straight upright. Refer to the picture as shown. Keep your facial muscles relaxed and smiling. Raise your chin upwards don’t fold. (Initial period you can use a small towel or rope to link your hand to increase the flexibility of shoulder and wrist muscles)

  • Stay in this position for 3 to 4 rounds of breath-in & breath-out cycle, feel the muscle stretch around all the joints especially on the spine, chest, neck, and shoulders.

  • After that breath-out release your hands and go back to the normal position. Perform this for 2-3 times.



  • Those who have knee, hip, and shoulder related problems don’t force to do more stretch. Attempting this up to your comfort level will relieve lower back/neck pain in a longer run.


I will be narrating the steps to follow. Please watch the video and keep up.

Comments are highly appreciated. Don’t hesitate to ask any questions.

Want to find out what are the things that you should know before you start? Click here

Here is the video! 

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