What is Gomukhasana (Cow’s Face Pose)
This pose is believed simple and easy to perform with many great benefits. Gomukh is a Sanskrit word which means cow face, in this position the shape of both knees signifies the face of a cow; therefore it is known as Gomukhasasna.
It is a well-seated posture that also fulfills the purpose of prolonged meditation.
During the pose, the breath should be normal and deep, gaze on the nose tip.
How to practice Gomukhasana
- Sit in Dandasana on the mat with erected spine and neck.
- In this asana, one has to sit with one leg over another and both the heel should be touched to the side of the hips.
- Bend the right leg and from under place the heel of the right leg next to the side of the left hip.
- Then bend the left one and from over place the heel of the left leg to the side of the right hip.
- Ensure that both heels are placed near the buttocks and the knees are one over the other.
- Rest the hand on the top of the knees and relaxed in this position for as long as the requirement of meditation.
- Then there is a variation in which, one has to fold the left arm from behind.
- Then right arm over from the right shoulder and try to grab the left hand from behind the back.
- Grab and stretch the right arm to the upside and left one to the down.
- Neck and spine should be erected in this position and hold this pose for as long as is comfortable.
- Whenever you exhale or inhale belly also move in and out, so take a deep breath and concentrate on it.
Precautions and contra-indication
- If the left knee is on top then the left elbow will point upward and again the same with the right leg also.
- If someone suffering from any knee injury is not recommended for this practice.
- If anyone feels pain in arms during the posture, do not hold for long.
- Practice with both the leg, once with your right leg over left, and vice versa.
Benefits of Gomukhasana
- This asana is used for inducing relaxation.
- This pose helps to alleviate tiredness, tension, and anxiety.
- It helps to relieve the backaches, sciatica, rheumatism, and general stiffness in the shoulder and neck.
- This pose is very beneficial for those who are suffering from spondylitis in the upper vertebral column. If the disc between this vertebral column becomes displaced, this pose can help to normalize the situation.
- It helps to improve the posture and increases the energy and awareness in the body and mind.
- This pose has a major influence on the area of the lower part of the body; it is beneficial for those who suffer from the disorders related to the reproductive system. It is helpful to alleviate the hydrocele in men. This pose is recommended for women with a prolapsed uterus, it supports the uterus when it squeezes the pelvic floor.
- Opening the chest during the pose expands the area for lungs which helps in increasing the capacity. Coughing, Asthma, Bronchitis, or other respiratory disorder can be removed by this pose.
- This pose helps to enhance the function of shoulders and hips, which probably cause of chronic tension or pain.
Beginners Tips for Gomukhasana
- If it is difficult to catch the hands from behind the back then use a belt or a hanky.
- Spread the legs a little bit away from buttocks if there is any discomfort in placing the knees over the other.
- Do some practice of joints movement from the knees before bending it.