Cow Face
Stack one elbow overhead and the other behind your back to open the shoulders and triceps.
Overview
Cow Face is an intermediate shoulder stretch on Flexor that reaches one arm overhead and the other behind the back to open the shoulders and triceps.
What Cow Face targets
You'll feel length through the triceps and rear shoulder on the top arm and opening across the front shoulder on the bottom arm.
Why add Cow Face to your routine
Opens the shoulders and triceps through opposing arm positions.
- Encourages balanced rotation on both sides of the shoulder girdle.
- A strap or towel makes the bind accessible when hands do not meet.
Who it's for
Yoga practitioners and anyone with tight overhead or behind-the-back reach.
When to do it
Use in shoulder warm-ups, cool-downs, or after swimming and racquet sports.
Cow Face Pose (Gomukhasana arms) is a seated or standing shoulder stretch that reaches one hand down the back and the other overhead to meet behind the shoulder blades. Clasp the hands if they connect, or use a strap to bridge the gap.
Setup cue
Sit or stand tall and raise one arm overhead. Bend the lifted elbow so your hand reaches down between your shoulder blades — keep it smooth.
Practice notes
In Flexor, Cow Face is typically prescribed as about 1 min per round, 1 rep, and 1 set. Adjust the dosage to what feels sustainable, breathe steadily, and ease off if anything feels sharp or unsafe.
Guidance
How to perform, tips, mistakes, safety notes, and benefits for Cow Face.
Follow these cues in order. Move with control and stay in a comfortable range.
- Sit or stand tall and raise one arm overhead.
- Bend the lifted elbow so your hand reaches down between your shoulder blades—keep it smooth.
- Extend the other arm out, bend the elbow, and slide the hand up your back to meet the top hand.
- Clasp hands if they connect, or simply reach toward each other while keeping your chest lifted—keep it smooth.
Cues that help the movement stay smoother and more controlled.
- Keep the torso upright instead of leaning forward to chase the bind.
- Draw the bottom shoulder back so the chest stays open.
- Use a towel or strap between the hands if the fingers do not meet.
Patterns to watch for so the shape stays clearer.
- Collapsing the chest forward to force the hands together.
- Shrugging the top shoulder toward the ear.
- Holding the breath instead of easing into the bind on each exhale.
Keep things comfortable and stop if something feels wrong.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Stay within a comfortable range—aim for mild tension, not pain.
- Move with control; avoid bouncing or jerking into end range.
Why people include this movement in their practice.
- Opens the shoulders and triceps through opposing arm positions.
- Encourages external rotation on the top arm and internal rotation on the bottom.
- Useful for restoring shoulder range after overhead sport or desk rounding.
Similar movements to explore next
-
Elbow Pike
From a forearm plank, lift the hips into an inverted V to load the shoulders and hamstrings.
-
Knee Push-Ups
Lower and press your chest from a hands-and-knees plank to build pushing strength in the chest, shoulders, and triceps.
-
Narrow Push Up Hold
Mid-range narrow-grip push-up hold that builds triceps and chest endurance under tension.
-
Push Up Hold
Mid push-up isometric hold that builds chest, shoulder, and core stability at half depth.
-
Push-Ups
Classic push-ups from a high plank that strengthen the chest, shoulders, and core through controlled reps.
-
Single Arm Plank
High plank with one arm lifted to train anti-rotation core strength and shoulder stability.
-
Upward Frog
Slide one knee out from prone while pressing up through the arms to combine hip opening with a chest lift.
-
Dip Hold
Press through the hands to lift the hips in a reverse tabletop and hold.
Common questions
Which body areas does Cow Face target?
Cow Face is a deep stretch movement that mainly targets your shoulders and triceps. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does Cow Face work?
Primary muscles associated with Cow Face include triceps brachii. Flexor presents this as general wellness guidance, not a clinical assessment.
Is Cow Face suitable for beginners?
Cow Face is listed as intermediate in Flexor. Choose a smaller range of motion, fewer repetitions, or an easier variation whenever you want more control.
How long should you hold Cow Face?
In Flexor, Cow Face runs for about 1 min per round. Adjust the time to what feels sustainable, breathe steadily, and ease off sooner if anything feels sharp.
How do you do Cow Face?
Cow Face has 4 guided steps. Follow them in order on this page, breathe steadily, and keep the movement smooth and within a comfortable range. Stop if anything feels sharp, unstable, or unsafe for you.
Do you need any equipment for Cow Face?
No. Cow Face is a no-equipment movement you can do at home with just enough space to move comfortably.
Which Flexor routines include Cow Face?
Cow Face appears in guided Flexor sessions such as Cool-Down: Post-Strength Stretch, Recovery: Post-Travel Unwind, Post-Workout Stretch: Upper Body, and Evening Mobility Unwind. Open a routine page to follow the full sequence, or practise this movement on its own from this guide.
Is this medical advice?
No. Flexor provides general fitness and wellness guidance. It does not diagnose, treat, or prevent medical conditions. Speak with a qualified professional about injuries, persistent pain, or health concerns.
