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Yoga Lily
Yoga Lily is in Furzton.9 hours ago
18:00 - Slow Flow & Yin Restorative (Lily) Small Group
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Yoga Lily
Yoga Lily is in Furzton.5 days ago
18:30 - Slow Flow & Yin Restorative (Lily)
19:30 - Slow Flow Hatha Yoga (David)
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Yoga Lily
Yoga Lily is in Furzton.6 days ago
09:45 - Slow Flow & Yin Restorative (Lily) small group
18:15 - Beginners to Improvers Yoga (David)
19:45 - Slow Flow & Yin Restorative (Lily) small group
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Yoga Lily
Yoga Lily is in Furzton.1 week ago
18:00 - Slow Flow & Yin Restorative (Lily) Small Group
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Yoga Lily
Yoga Lily1 week ago
#YOGA : Join us for an evening of Qigong and Yin yoga - Yoga nidra and Live traditional Chinese music – Sunday 5th May
Yoga Lily
Yoga Lily1 week ago
Look Up

I have 422 friends yet I am lonely
I speak to all of them everyday yet none of them really know me
The problem I have sits in the space in-between
Looking into their eyes or at a name on a screen

I took a step back and opened my eyes
I looked round and realised
This media we call social is anything but
when we open our computers and it’s our doors we shut

All this technology we have it’s just an illusion
Community, companionship, a sense of inclusion
When you step away from this device of delusion
You awaken to see a world of confusion

A world where we’re slaves to the technology we mastered
Where information gets sold by some rich, greedy bastard
A world of self-interest, self-image, self-promotion
Where we all share our best bits but leave out the emotion

We’re at our most happy with an experience we share
But is it the same if no one is there?
Be there for your friends and they’ll be there too
But no one will be if a group message will do

We edit and exaggerate, crave adulation
We pretend not to notice the social isolation
We put our words into order till our lives are glistening
We don’t even know if anyone is listening

Being alone isn’t the problem let me just emphasise
If you read a book, paint a picture, or do some exercise
You’re being productive and present not reserved and reclused
You’re being awake and attentive and putting your time to good use

So when you’re in public and you start to feel alone
Put your hands behind your head, step away from the phone
You don’t need to stare at your menu or at your contact list
Just talk to one another, learn to co-exist

I can’t stand to hear the silence of a busy commuter train
When no one wants to talk for the fear of looking insane
We’re becoming unsocial, it no longer satisfies
To engage with one another and look into someone’s eyes.

We’re surrounded by children who since they were born
Have watched us living like robots and think it’s the norm
It’s not very likely you’ll make world’s greatest Dad
If you can’t entertain a child without using an iPad

When I was a child I’d never be home
I’d be out with my friends, on our bikes we’d roam
I’d wear holes in my trainers and graze up my knees
Or build our own clubhouse high up in the trees

Now the park is so quiet it gives me a chill
See no children outside and the swings hanging still
There’s no skipping, no hopscotch, no church and no steeple
We’re a generation of idiots, smart phones and dumb people

So look up from your phone, shut down the display
Take in your surroundings, make the most of today
Just one real connection is all it can take
To show you the difference that being there can make

Be there in the moment as she gives you the look
That you remember forever as when love overtook
The time she first held your hand or first kissed your lips
The time you first disagreed but still loved her to bits

The time you don’t have to tell hundreds of what you’ve just done
Because you want to share this moment with just this one.
The time you sell your computer so you can buy a ring
For the girl of your dreams who is now the real thing

The time you want to start a family and the moment when
You first hold your little girl and get to fall in love again
The time she keeps you up at nights and all you want is rest
And the time you wipe away the tears as your baby flees the nest

Cow Face Pose, Gomukhasana

How to do Cow Face Pose, Gomukhasana
By Yoga Lily 5 years ago
Home  /  Stretch  /  Cow Face Pose, Gomukhasana

Cow Face Pose, Gomukhasana: Yoga Seated, Floor Posture

Yoga Classes in Milton Keynes

Gomukhasana – Looking from above, this posture resembles the face of a cow, with the feet making the horns and knees making the mouth. Gomukhasana (Cow Face Pose) is a simple seated posture that packs in amazing benefits to the body for a single pose. This pose addresses two of the most common areas for chronic pain and tension in the body: the hips and shoulders – Gomukhasana with Yoga Lily, Hatha Yoga Classes in Milton Keynes.

1. Many people benefit by first warming up the hips with Ankle-to-Knee Pose (Agnistambhasana). Sit cross-legged with the left leg in front. Pick up the left leg and place the left ankle on top of the right knee. Position the lower leg so the right ankle is on the floor underneath the left knee and the shinbones will form a triangle with the thighs. Flex the heels of both feet, activating the inner thighs and calf muscles. Let gravity help the left knee release down. To increase hip opening, lean forward and slide the hands along the floor. Stay for one minute, then change sides.

Ankle-to-Knee Pose, Agnistambhasana

First warm up the hips with Ankle-to-Knee Pose (Agnistambhasana).

2. Sit on the floor with the feet apart and the knees slightly bent. Bring the right foot under the left knee and place the heel close to the left hip. Have the toes pointing left. Then bring the left foot close to the right hip, toes pointing to the right. The left knee should now be over the right knee. If it doesn’t approach this work on hip openers such as step one above (preparation for cow posture – Agnistambhasana). Keep the weight equally distributed between sitting bones. Press the left knee down with both hands to bring these together.

3. Extend your left arm out to the side and rotate the shoulder inward so the palm faces the back and some points down. Bend the elbow and bring the left hand behind the back, Palm facing outward. Stretch the right arm up, rotate the arm from the shoulder so that the thumb points backward, then bend the elbow to clasp the hands behind the back. Move the right elbow back and more to the centre line behind the head and lift the chest.

Cow Face Pose, Gomukhasana – Front View

Front view – Cow Face Pose, Gomukhasana


Back view – Cow Face Pose, Gomukhasana

Back view – Cow Face Pose, Gomukhasana

Take a few breaths, then release the hands, then legs and repeat on the other side.



Gaze: Upward

Build-up poses:

  • Easy Seated Pose Forward Bend
  • Half Lotus Pose
  • Cow Face Forward Fold

Counter Poses:

  • Hero Pose, Virasana
  • Extended Child Pose, Utthita Balasana
  • Seated Staff Posture, Dandasana

Lighten pose:

  • Sit on a block or folded blanket
  • Hold a belt between the hands and inch the hands together

Effect: Centering


Beginner’s Tip

Beginners often have a difficult time getting both sitting bones to rest evenly on the floor, which can make it difficult for the knees to stack on top of each other evenly. When the pelvis is tilted, the spine can’t properly extend. Use a folded blanket or bolster to lift the sitting bones off the floor and support them evenly.

Modifications and Props

Cow Face Pose, Gomukhasana, with strapGomukhasana is a notoriously difficult pose for tight-shouldered people, who aren’t able to hook their fingers together. The simple solution to this dilemma is to hold a strap between the hands.


If you have difficulty sitting cross-legged with your hips on the floor, lighten the pose with a yoga block under your sitting bones.



Cow Face Pose, Gomukhasana Counter Poses

In yoga we use a counter pose in a sequence; For example, a twist follows a backbend to “neutralise” the spine, or a forward bend follows a backbend to help lengthen the spine and calm the nervous system.


Hero Pose, Virasana


Utthita Balasana, Extended Child Pose

Extended Child Pose, Utthita Balasana


Dandasana - Seated Staff Posture

Seated Staff Posture, Dandasana


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 Yoga Lily

  (101 articles)

Lili has been studying and practising yoga in China & UK for 20 years, and teaching since 2007 (7 years in the UK). She draws inspiration from her training within established, classical yoga systems that focus on alignment, hatha vinyasa in its gentler form, yin, yin/yang, and restorative yoga styles, pranayama and meditation; blending the roots of Chinese healing traditions into a more holistic practice. For her, practice covers not just the physical aspects of yoga but also aligning and unblocking the bodies meridian energy pathways to release Qi energy (prana) which flows through the bodies energy highway, bringing the mind, body and spirit back into balance. “I am continually humbled by my students and teachers, my aim is always to teach from the heart and from the idea that yoga is the art of living, listening and learning, to embody this deeply spiritual tradition” – Lili Chen.