Gomukasana Shoulder and External Hip Opening Flow | YFlows

Created by: yogi tom

Last modified: Aug 01, 2025

PDF

Focusing on opening the shoulders and outer hips working towards gomukasana / gomukhasana / 🐮.

Theme: Gomukasana
Level: All levels vinyasa
Time: ~60 mins

Gomukasana Shoulder and External Hip Opening Flow

Complete

19 variations:

Icon for seated-forward-fold

Right/Left - seated warmup

Icon for tabletop

5x Repeat

Icon for tabletop

Icon for tabletop

Icon for thread-needle

Icon for tabletop

Icon for tabletop

Icon for tabletop

Icon for cow-face

Right/Left

Right/Left - kneeling shoulder openers

Icon for down-dog

seat

Right/Left - seated warmup

R seated side stretch

seated shoulder stretch

A

cross right arm over left

A

cat back

Icon for seated-forward-fold

seated fold

seated-forward-fold

seated twist

Icon for tabletop

table top

5x Repeat

cat

cow

Icon for tabletop

wrist stretches

Right/Left

Icon for tabletop

R wag the dog

Icon for thread-needle

L thread

Icon for tabletop

hip circles

Icon for tabletop

leg out like wing

Icon for tabletop

table top eagle legs

A

squeeze thighs together

A

drop foot outside left ankle

A

look over left shoulder

Icon for cow-face

half gomukasana

A

sit right knee behind left

A

sit back onto your hips

hero

Right/Left - kneeling shoulder openers

tricep stretch

A

right arm up

A

grab elbow

neck stretch

A

bind behind back

A

bring hands to right hip

A

right ear to right shoulder

Icon for down-dog

down dog

10 variations:

Icon for forward-fold

Icon for tadasana

Icon for mountain

Icon for crescent-moon

Icon for crescent-moon

Icon for mountain

Icon for forward-fold

Icon for half-lift

Icon for forward-fold

Icon for tadasana

Icon for forward-fold

forward fold

A

hang heavy

A

grab opposite elbows

roll up slow

Icon for tadasana

tadasana

Icon for mountain

mountain

A

arms out to the side

A

right thumb down and back

A

left thumb up and back

Icon for crescent-moon

R side stretch gomukasana arms

standing side bend

Icon for crescent-moon

L side stretch gomukasana arms

standing side bend

Icon for mountain

mountain

A

thumbs back

A

chest to the sky

Icon for forward-fold

yogi squat

A

hands outside knees

Icon for half-lift

half lift

Icon for forward-fold

forward fold

Icon for tadasana

tadasana

8 variations:

Icon for forward-fold

Icon for half-lift

Icon for plank-alternate

Icon for knees-chin-chest

Icon for childs

Icon for tabletop

Icon for down-dog

11 variations:

Icon for one-leg-downdog

Icon for fallen-triangle

Icon for one-leg-downdog

Icon for runner

Icon for pyramid

Icon for low-lunge

Icon for half-splits

Icon for low-lunge

Icon for low-lunge

Icon for low-lunge

Icon for down-dog

17 variations:

Icon for one-leg-downdog

Icon for runner

Icon for warrior1

Icon for humble-warrior

Icon for warrior3

Icon for warrior2

Icon for reverse-warrior

Icon for side-angle

YF

Icon for wide-leg-forward-fold

Icon for wide-leg-forward-fold

Icon for mountain

Icon for down-dog

Icon for one-leg-downdog

1LDD

one-leg-downdog

exhale

Icon for runner

runner

Icon for warrior1

reverse prayer w1

A

fists together or reverse prayer hands

Icon for humble-warrior

humble

Icon for warrior3

W3 with reverse prayer hands

drop back

Icon for warrior2

W2

A

setup gomukasana arms

Icon for reverse-warrior

reverse warrior gomukasana arms

reverse warrior

Icon for side-angle

side gomukasana arms

A

side crunch

A

touch elbow to top of thigh

inhale

star

A

hold bind

exhale

YF

squat with gomukasana arms

star

A

release bind

A

arms out wide

Icon for wide-leg-forward-fold

WLFF

wide-leg-forward-fold

inhale half lift

exhale

Icon for wide-leg-forward-fold

twisted wide leg fold

A

left palm under nose

A

open to back of room

inhale big step to front

chair

chair with lightning arms

Icon for mountain

mountain

flow

Icon for down-dog

down dog

9 variations:

Icon for garland

Icon for half-garland

Icon for half-garland

Icon for bridge

Icon for cow-face

Icon for cow-face

Icon for bridge

Icon for seated-wide-leg-fold

Icon for garland

malasana

Icon for half-garland

R twisted malasana

Icon for half-garland

L twisted malasana

Icon for bridge

bridge

Icon for cow-face

R gomukhasana

A

hold for 5 full breaths

keep feet where they are

walk hands around to the left

Icon for cow-face

L gomukhasana

Icon for bridge

bridge

wheel

TIME PERMITTING

Icon for seated-wide-leg-fold

seated wide leg fold

seated-wide-leg-fold

A

seated WLFF series

7 variations:

Icon for bound-angle

Icon for supine-twist

Icon for supine-twist

Icon for shoulder-stand

Icon for corpse

Gomukasana Shoulder and External Hip Opening Flow

Complete

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