Placing both the feet on the ground by the side of the buttocks and keeping the body steady is Gomukhasana, resembling the mouth of a cow.


  • Sit erect stretching both legs together in front, hands by the side, palm resting on the ground, fingers of the hands together.
  • Fold right leg at the knee and place it on the ground by the side of the left buttock.
  • Similarly bringing the left leg from above the right leg, place it on the ground by the side of the right buttock. out towards left and right side.
  • Place the palms on the knee one above the other and sit erect.
  • Or place the right palm above the left sole and left palm above the right sole, so that it will resemble the shape of a cow’s ear. Gaze in front.
  • After some time return to the original position, afterwards practice it changing  the position of the legs i.e. by placing the right knee above and the left knee down.


  • To start with, first place the right leg by the side of the buttock the left above the right.
  • Hips remain straight.
  • One knee should remain just above the other knee.
  • The practice of this asana removes pain in hips and lower extremeties.
  • This helps in making the spine straight.
  • This asana is very useful in arthritis and piles?(dry).
  • This gives exercise to the lungs automatically.
  • Those suffering from bleebing piles should not practise it.


  • Stretches your hips, thighs, ankles and chest, shoulders, anterior deltoids, triceps, inner armpits and lats.
  • Gomukhasana helps induce relaxation. When you feel tired, tense or worried, practicing Gomukhasana will help release the tension.
  • Gomukhasana stimulates the kidneys.
  • Gomukhasana is helpful in relieving ailments like diabetes, high blood pressure, and sexual malfunction.
  • While practicing Gomukhasana the muscles of the lower back, buttocks and the knees are properly stretched so Gomukhasana is beneficial in backache, sciatica and rheumatism.
  • Pelvic and reproductive organs are toned and massaged by regular practice of Gomukhasana.