Gomukhasana
Functional Ashtanga

Gomukhasana

Cow Face
Shoulder Internal Rotation

Gomukhasana (Cow Face Pose)

Seated pose with stacked knees and arm bind behind the back.

Key mobility focus: shoulder internal rotation

FRC Mobility Protocols

These videos target shoulder internal rotation for Gomukhasana:

  1. Shoulder Internal Rotation PAILS & RAILS
  2. Shoulder Internal Rotation PNF
  3. Shoulder Internal Rotation Passive Range Hold
  4. Shoulder Internal Rotation Hovers
  5. Shoulder Internal Rotation Lift offs

Other Movements in Gomukhasana

5 more
Hip Adduction Hip Adduction in Gomukhasana
Hip External Rotation Hip External Rotation in Gomukhasana
Shoulder Adduction Shoulder Adduction in Gomukhasana
Shoulder Extension Shoulder Extension in Gomukhasana
Shoulder Flexion Shoulder Flexion in Gomukhasana
Gomukhasana Study Guide →

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