Gomukhasana (pronounced go-muKHA-suh-nuh) is a seated posture. This posture is called the “cow-face” pose due to the lower limbs that resemble the face of the cow. The knees with a gap in between them look like the mouth. The shin looks like the side of a cow’s face. The feet look like the ears of a cow. This posture helps to open your shoulder joints thus enabling a wider range of motion. Also, it is known for opening the hips. Gomukhasana is a great pose for athletes to test their ability to stay tough in a difficult situation.
Steps of Gomukhasana yoga (Cow-Face pose)Start with sitting in a Dandasana pose and relax your body.
Now begin by sitting in a cross-leg seated posture.
Bring your left foot on top of the right thigh and slide it as close to the right hip as possible.
Bring your right ankle by the side of the left hip. Try to make sure that one knee is over the other.
Slide both your feet far behind, but make sure you are comfortable.
Try to keep the spine straight and vertical the head facing forward.
Raise your left arm and bring it over your shoulder.
Wrap your right arm behind the back and reach to grasp your right hand with the left hand behind the back, clasping the fingers together.
Stay in the final pose for about 10-12 breaths.
Release the hands and stretch the legs straight into the Dandasana and shake your legs a few times.
Repeat the same using the opposite limbs.
While doing this concentrate on your breath. And make sure your hand is not touching your head.
Benefits of Gomukhasana yoga (Cow-Face pose)This asana is helpful in relaxing your body.
Helpful in pregnancy after the first three months under the supervision of an expert yoga teacher.
Strengthens the hip joint. It stretches your hip.
Relieves in chronic knee pain.
This asana is a great pose for athletes to test their ability to stay tough in a difficult situation.
Improve your body posture.
It will open your shoulder joints.
Strengthen your rotator cuff.
Increase your arm strength.
Precautions of Gomukhasana yoga (Cow-Face pose)Do not practice if you have a knee transplant.
Avoid if you are overweight.
Avoid if you suffer from sciatica.
Avoid if you have serious neck or shoulder problems.
Best if practice under supervision.