Gomukhasana
Functional Ashtanga

Gomukhasana

Cow Face
Hip External Rotation

Gomukhasana (Cow Face Pose)

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

Key mobility requirements: hip external rotation, hip adduction, shoulder internal rotation

FRC Mobility Protocols

These videos target hip external rotation for Gomukhasana:

  1. Hip Joint External Rotation Hovers
  2. Hip Joint External Rotation Lift Offs
  3. Hip Joint External Rotation PAILS & RAILS
  4. Hip Joint External Rotation Passive Range Hold
  5. Hip Joint External Rotation Passive Stretch
  6. Hip Joint External Rotation PNF

Other Movements in Gomukhasana

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