Unlocking the Shoulders: Hand Position in Gomukhasana (Cow Face Pose)
If you’ve ever practiced Gomukhasana, also known as Cow Face Pose, you probably know it’s not just a hip opener—it’s also a surprisingly intense shoulder stretch. And for many practitioners, the hand position is the most challenging part.
But that difficulty? It’s precisely what makes this pose so necessary.
The Anatomy of the Arm Position
In full Gomukhasana, the arms are in a bind:
- Bottom arm: Internally rotates and bends at the elbow to reach up the spine from below.
- Top arm: Externally rotates, bends at the elbow, and reaches down the back from above.
- The hands clasp—or at least aim to.
This opposing movement in the shoulders is deceptively complex. It requires a balance of mobility, strength, and awareness in the rotator cuff, deltoids, triceps, and the muscles surrounding the scapula.
For many, especially those who spend hours at a desk or have tight chests and lats, the arms simply don’t get close to clasping. That’s okay. It’s common. But it’s also a sign: your shoulders need this pose.
Why It’s So Hard (and Why That’s Okay)
Most modern lifestyles create a kind of “forward collapse” in the upper body—rounded shoulders, tight pecs, and disengaged upper backs. When you ask your arms to suddenly rotate in opposite directions and meet behind your back, the nervous system responds with a hard “nope.”
But this pose doesn’t require perfection—it asks for persistence. Every time you explore the hand position in Gomukhasana, you’re retraining the shoulder girdle to move with more integrity and ease.
Props and Modifications: Building the Bridge
If the hands don’t touch, use a strap or towel. Hold it with both hands behind your back, gently walking them closer over time. The key is to maintain length in the spine and avoid hunching or forcing.
Other tips:
- Warm up your shoulders first: poses like Eagle arms, Thread the Needle, or Puppy Pose help open the shoulders gradually.
- Keep the chest lifted. Avoid collapsing forward to grab the hands.
- Breathe deeply. Deep, even breathing calms the nervous system and allows the muscles to release.
Consistency Over Depth
In yoga, it’s tempting to measure progress by how “deep” we get into a pose. But with Gomukhasana, depth isn’t the point—consistency is. Returning to this pose regularly, even imperfectly, can gradually restore mobility and space in the shoulders.
And shoulder health isn’t just about yoga—it’s about everyday function. Reaching overhead, lifting, hugging, swimming, even good posture all relies on shoulder mobility.
In Closing
Gomukhasana is humbling. That’s part of its medicine. The arm position may feel impossible at first—but stick with it. Use props. Be patient. Keep breathing. The goal isn’t to grab your hands. The goal is to keep showing up. Your shoulders will thank you.