Activity
Cow Face Pose (Gomukhasana)
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 2
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 3
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 4
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 5
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 6
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 7
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 8
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 9
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 10
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 11
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 12
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: KG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Pre Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: LKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: UKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Cow Face Pose (Gomukhasana)
Learning Outcomes
Improve flexibility in the hips, thighs, shoulders, and arms
Develop body alignment awareness
Enhance posture and concentration
Stimulate the kidneys and relieve backaches and sciatica
Description Of Activity
Starting Position:
Sit on your mat with legs stretched out in front (Dandasana).
Leg Positioning:
Bend your left leg and bring it under your right buttock.
Then bend your right leg and stack the right knee directly over the left knee (knees aligned one over the other).
Both feet should be close to the hips on either side.
Arm Positioning:
Raise your right arm up, bend it at the elbow and drop the hand behind your back.
Bring your left arm behind your back from below and clasp the fingers of both hands.
Use a yoga strap if the hands do not meet.
Posture Alignment:
Keep your spine straight and chest lifted.
Breathe deeply and hold the position for 30 seconds to 1 minute.
Release:
Gently release the arms, stretch the legs forward, and repeat the same on the opposite side.
Variations
Beginner Option: Use a yoga strap or towel to connect your hands if flexibility is limited.
Chair Gomukhasana: Do the pose while sitting on a chair for students with limited mobility.
Leg-only Gomukhasana: Practice only the leg posture initially if shoulder flexibility is a challenge.
Coaching Tips
Encourage slow and steady breathing to improve stretch and concentration.
Ensure students don’t hunch forward—keep the chest open.
Remind students to listen to their bodies and not strain the knees or shoulders.
Watch for alignment—knees should be stacked and back straight.
Equipment/Material Required
Yoga mat
Yoga strap or towel (for hand connection support)
Cushion or folded blanket (optional, for under the hips to ease knee pressure)