Gomukhasana (Cow face pose) benefits and steps

• Sit straight on the ground with your legs extended in front of you.
• Now, bend your left leg and pull it closer to your body, bringing it under your right hip. Gently, fold your right thigh over your left leg in a way that both your knees are close to each other.
• Your right leg should be close to your left buttock.
• Now, fold your left hand and place it behind your back on your lower spine.
• Place the palm of your right hand on your upper spine.
• Try to hold your hands together. If you can't, do not push it. It might take some time before you perfect this pose. Just try to keep your back and head straight.
• Close your eyes, breathe in and out slowly and maintain the posture for 2 minutes.
• Stretch your arms and legs so as to get out of the posture, relax your body for few seconds and then repeat the posture.

Asana to do before Gomukhasana (Cow face pose)

The following asanas may be performed before practising Gomukhasana:

• Bound angle pose (Badhaa Konasana)
• Hero Pose (Virasana)
• Butterfly Pose (Titli Pose)
• Reclining Hand-to-big-toe Pose (Supta Padangusthasana)

Asana to practice after Gomukhasana (Cow face pose)

The following asanas may be practised after the Gomukhasana (Cow face pose) to improve your flexibility and get maximum benefits from this asana:

• Half Lord of the Fish Pose (Ardha Matsyendrasana)
• Eagle Pose (Garudasana)
• Lotus Pose (Padmasana)
• Pose of Marichi (Marichyasana)
• Seated Forward Bend (Paschimottanasana)

Benefits of Gomukhasana:

• It strengthens the thighs, hips, upper back, upper arms and shoulders and helps relieve stiffness in shoulders or neck.
• Gomukhasana helps your body to relax and relieves tension.
• If you practice this asana for or more than 10 minutes, it may even help you to relieve stress and anxiety. 
• It improves the functioning of your kidneys and also reduces the risk of diabetes.
• It can help you relieve back pain and is an excellent exercise for those suffering from sciatica pain.
• It expands your chest muscles, thus improving your respiratory health.
• When done regularly, this asana helps improve posture.
• It can help relieve spondylitis pain.

It may be a bit hard to perfect Gomukhasana in the beginning, especially if you have posture problems or stiffness in muscles. In such cases, the following modifications may help you ease your body into this asana:

• If you find it difficult to put your buttocks together on the ground or are unable to keep your spine straight, you may put a folded blanket just under your buttocks to maintain balance.
• If your shoulders are less flexible, you may find it difficult to hold your hand together at the back of head. In such a case, try to hold the ends of a small towel with your hands. 

If you are someone suffering from severe back or shoulder pain, it is best to avoid Gomukhasana as it may worsen your condition.