The name comes from the Sanskrit, “Gow” meaning “Cow” “Mukha ” meaning “Face”and “Asana”, meaning “Posture”.
Table of Contents
- Steps with breathing
- Adjustments
- Benefits
- Contra Indications
- Variations
Steps with breathing
1. Sit in dandasana, legs stretched straight out in front of the body.
2. Bend both the knees at the chest level, feet on the floor (knees slightly close to the chest).
3. Take the left foot under the right knee and right knee over the left knee.
4. Both the heels of the feet should be supinated (facing towards ceiling).
5. Inhale and extend left arm at the shoulder level palms facing the ground, now while exhaling rotate the left palm inversely (as palm facing backwards) by flexing your elbows sweep your arm behind your torso. The back of your hand will be between your shoulder blades.
6. Inhale and extend right arm at the shoulder level and while exhaling rotate your palm externally.
7. Slowly extend the right arm over your head and bend the elbow to reach down towards the left hand. If possible, hook your right and left fingers. Stay in this pose and focus on your breathing for approximately 30 seconds to 1 minute.
8. Slowly release both the arms and knees one by one and relax in shithala dandasana.
Adjustments
1. Both the heels of the feet are supinated and try to keep the knees one on one in a line.
2. Try to keep your heels equidistant from your hips.
3. Align both the elbows in a line.
Variations
1. Variation of this pose is to tuck both the heels under the buttocks rather than leaving them next to your hips.
2. After interlocking the hands behind the back, lean forward and try to touch the chin to the knee.
3. If beginners are not able to clasp the fingers then use a rope or belt to pull the both hand’s fingers close.
4. It’s quite challenging for beginners to spread the weight evenly on your buttocks in that case you can use towel to make it even.
Benefits
1. Gomukhasana is an excellent asana for inducing relaxation. If practiced for 10 minutes or more, it will alleviate tiredness, tension and anxiety.
2. It promotes mobility of shoulders and hips.
3. Strengthens ankles, thighs, hips, chest, neck and arms.
4. Stimulates the function of kidneys.
5. Activates the bladder and the digestive system.
Contraindications
1. People suffering from shoulder, neck, hip, knee pains.
2. Sciatica must practice under extert teacher.
3. Injury at the hamstring and the quadriceps should avoid the asana.