What is Gomukhasana? | Benefits of Gomukhasana (Cow Face Pose) and How to Do it

What is Gomukhasana ?

Gomukhasana is a combination of three words i.e., go-mukh-asana where “go” refers to cow, “mukh” refers to face and “asana” refers to pose. The folded legs form the shape of a cow’s mouth while the elbows resemble a cow’s ears. Therefore, it is commonly referred to as the cow-face pose.

Gomukhasana is a perfect position for people who spend most of their workweek sitting down. Cow face pose helps in expanding your hips and chest and overcoming the slouch many people acquire while they are sitting. It is a stabilizing and relaxing posture. This posture allows you to stretch your arms, shoulders, back, thighs and ankles. It is a hip-opening posture with legs being together unlike other postures that help in correcting the posture and adjusting the flexibility of one’s body. Gomukhasana is simple to perform and relaxes the superficial as well as the deep muscles, which play a crucial role in lower back pain.

How to Do Cow Face Pose (Gomukhasana):

The steps to do the cow-face yoga pose are as follows: 

• Slide your knees toward your center line, stacking the right knee directly over the left. It may be helpful to come forward onto your hands and knees to do this. The right knee should be just in front of the left knee. Then separate your feet and come back to sit between them.
• Bring your left arm straight up toward the ceiling.
• Bend the left elbow, bringing the left hand to the back of your neck. You can use your right hand to gently shift the left elbow toward your midline.
• Lift the right arm out to the right side, bend the elbow, and bring the right arm up the center of the back.
• Clasp hands behind your back.
• Draw both elbows toward the center and keep your head from tilting forward by pressing the back of your head into your left arm. Breathe evenly.
• Release your arms on an inhale and try the pose with the left leg and right arm on top.

 

Benefits Of The Cow Face Pose :

1. This asana helps to flex the back, making it more elastic.
2. It helps to cure stiff shoulders and also helps in releasing the cervical spine.
3. Practicing the Gomukhasana also aids in the treatment of sciaticaⁱ  .
4. It enhances the working of the kidneys, thereby helping those suffering from diabetes.
5. Works on making the pericardiumⁱ  area more accessible.
6. It may help boost circulation, digestion, and immunity.
7. It may help you focus and boost your concentration levels.
8. It enhances mindfulness and may help you reach inner peace.
9. It may help improve your balance and is best for anxiety and stress relief.

 

Precautions for Gomukhasana :

• It is best to practice it in the morning. ...
• Do not overstrain your body.
• Stay in the position for only as long as you are comfortable.
• Practise under the guidance of an expert first.
• If you experience pain in the shoulder, neck, back, consult a doctor before doing any asana.