Obvious from the name itself, Gomukhasana is one of the go-to postures in yoga, which has numerous benefits. If you look into the verses in Sanskrit, the name itself is a giveaway. ‘Go’ is basically ‘Gau’ which means ‘cow’. And ‘mukha’ means ‘face’. Thus, in yoga, this pose is called the Cow Face posture. You can perform this pose with other seated poses. The best thing about this pose is that even beginners can practice it without any hassles.

Learn how to do it properly now.

How To Do Gomukhasana?

  • Sit on the mat with the legs extended in front of you.
  • Slowly, fold the legs and stack the knees one above the other. Each foot must be sliding beneath the buttocks of the opposite part of the body. Firstly, you can stack the left knee over the right one.
  • Ensure to ground the sitting bones, evenly on the mat.
  • Extend the right hand above your head and inhale, and exhale, while bending it and bring it towards the centre of the back.
  • Thereafter, you must take the left hand and slide it from below, towards the back, while trying to hold the fingers of the right hand. The aim is to clasp the fingers together.
  • If you cannot clasp the fingers, you can also use yoga straps or a piece of cloth.
  • Always keep the spine straight and lift your chest as much as possible.
  • You must focus on your breathing, while seated.
  • After some 5-10 breaths, you can relax yourself by releasing the hands, and then uncross your legs.
  • You can repeat on the other side, by stacking the right knee over the left.

This asana or pose, helps in bringing awareness and increases your sensation-measuring capability. If you feel any sort of discomfort while doing the pose, you can apply less stress while folding, stretching and twisting.

You can go for different variations and modifications. At World Peace Yoga School, you can learn about different ways to ease yourself, before doing the actual pose or asana.

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Variations And Modifications Of Gomukhasana

  • Half Gomukhasana – If clasping the fingers is stressful, as is the case for beginners, you can just place the hands at the back.
  • Seated Gomukhasana – You can also sit on a soft cushion or folded blanket, while avoiding sitting directly on the mat. This helps in raising the hips slightly. If you have any problem in your knees or hips, then this stance is helpful.
  • Standing Gomukhasana – There are people who find it very difficult to sit on the floor or mat. So, you can choose the standing position. Start by standing with your feet at hip-width distance. Just focus on the arm movements.

You can also use props like belts and yoga straps, to do this asana. But always breathe properly. Your awareness is extremely crucial here. The use of props helps in increasing the flexibility of your shoulder muscles and hands. When you keep practicing with props, there will come a time, when you will feel at ease, while clasping the fingers.

Benefits Of Gomukhasana

  • This asana helps in stretching the chest, shoulders, arms, hips, thighs, and ankles, thus enhancing the range of motion.
  • This asana is an excellent shoulder opener.
  • If you practice this asana on a regular basis, you will get relief from tension in the shoulders, neck, and back region.
  • If you have tight hips, then this is the pose for you. It is also a popular hip opener.
  • When you practice this pose, your abdominal muscles get a massage. This promotes better digestion.
  • Your energy channels or the nadis also get balanced.
  • If you are suffering from Sciatica, then this is the asana for you. Practice it regularly.
  • It gives a good stretch to the spine, so those with spine issues must do it.
  • You will be able to cultivate mindfulness, by practicing it on a daily basis.

Precautions

  • If you have any sort of hip or knee injuries, then do not attempt to stack the knees on top of one another.
  • If you have rotator cuff muscle injuries, you must approach this asana or pose with caution.
  • If you suffer from high blood pressure, you must avoid raising your hands over your head for a long time.
  • Those with cervical spine issues and neck injuries must avoid straining the neck area too much.
  • If you are in later stages for pregnancy, avoid the asana. If you have undergone surgery of the hips, neck, or shoulders recently, then you must avoid the asana.

Conclusion

You can derive maximum benefits of the asana, if you practice under trained experts. Enrol yourself in a good yoga school in india which can help you with proper guidance. This is one asana which all levels of practitioners can do.

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