Gomukasana Shoulder and External Hip Opening Flow

Created by: yogi tom

Last modified: Aug 01, 2025

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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:

Right/Left - seated warmup

5x Repeat

Right/Left

Right/Left - kneeling shoulder openers

seat

Right/Left - seated warmup

R seated side stretch

seat

seated shoulder stretch

seat

cross right arm over left

cat back

5x Repeat

cat

cow

wrist stretches

table top

Right/Left

R wag the dog

table top

L thread

thread-needle

hip circles

table top

leg out like wing

table top

table top eagle legs

table top

squeeze thighs together

drop foot outside left ankle

look over left shoulder

half gomukasana

gomukhasana

sit right knee behind left

sit back onto your hips

hero

Right/Left - kneeling shoulder openers

tricep stretch

hero

right arm up

grab elbow

neck stretch

kneeling

bind behind back

bring hands to right hip

right ear to right shoulder

down dog

down-dog

10 variations:

forward fold

forward-fold

hang heavy

grab opposite elbows

roll up slow

tadasana

mountain

arms out to the side

right thumb down and back

left thumb up and back

R side stretch gomukasana arms

standing side bend

L side stretch gomukasana arms

standing side bend

mountain

thumbs back

chest to the sky

yogi squat

forward fold

hands outside knees

half lift

half-lift

forward fold

forward-fold

tadasana

8 variations:

11 variations:

17 variations:

1LDD

one-leg-downdog

exhale

runner

reverse prayer w1

fists together or reverse prayer hands

humble

humble-warrior

W3 with reverse prayer hands

warrior 3

drop back

W2

warrior2

setup gomukasana arms

reverse warrior gomukasana arms

reverse warrior

side gomukasana arms

side angle

side crunch

touch elbow to top of thigh

inhale

star

hold bind

exhale

squat with gomukasana arms

goddess

star

release bind

arms out wide

WLFF

wide-leg-forward-fold

inhale half lift

exhale

twisted wide leg fold

WLFF

left palm under nose

open to back of room

inhale big step to front

chair

chair with lightning arms

chair

mountain

flow