gomukhasana is known as ”cow face pose” that stretches the hips, chest as well as shoulder and thigs.
What is Gomukhasana ?
Gomukhasana” is a yoga pose which is derived from three Sanskrit words: “go” meaning cow, “mukha” meaning face, and “asana” meaning pose. The name is based on the shape that the body makes during the pose, which resembles the face of a cow.
Steps of Gomukhasana-
- Begin by sitting on a yoga mat in a comfortable cross-legged position. You can use a folded blanket or cushion under your hips if you need more support.
- Lengthen your spine and draw your shoulders back and down. Relax your arms by your sides and close your eyes to focus on your breath.
- When you feel ready, bend your left arm and bring your hand behind your head. Your elbow should be pointing up towards the ceiling and your palm should be facing your back.
- Now, take your right arm behind your back and try to clasp your left hand. If your hands don’t meet, you can use a strap, a towel, or a yoga block to hold onto.
- Hold the pose for a few breaths, feeling the stretch in your shoulders and upper back. Keep your chest open and your spine long.
- Release your hands and switch the position of your arms. Now, bend your right arm and bring it behind your head, and take your left arm behind your back to clasp your right hand.
- Hold the pose for a few more breaths, feeling the stretch in the opposite side of your body.
- Continue alternating the position of your arms, moving slowly with your breath. You can practice this pose for several rounds or as long as you feel comfortable.
- To come out of the pose, release your hands and slowly bring your arms back to your sides. Straighten your legs and take a few deep breaths.
Precaution-
- Eat a light meal a few hours before yoga.
- Yoga should be practised on an empty stomach to avoid discomfort.
- If you have knee, neck, or shoulder pain, avoid Gomukhasana or any pose that causes discomfort.
- Regular practice will increase your flexibility.
- Modify the pose or try alternative poses that are more comfortable for you.
- If you can’t clasp your fingers behind your back, stretch your hands towards each other instead.
- Don’t do yoga immediately after eating.
Advantage –
Spine Health– Gomukhasana promotes spinal flexibility and mobility. The twisting motion involved in this pose helps to stretch and strengthen the muscles surrounding the spine, improving its overall health and flexibility.
Shoulder Mobility-Gomukhasana stretches the shoulders, particularly the deltoid and rotator cuff muscles, improving shoulder mobility and reducing tension in the upper back and neck. Regular practice of Gomukhasana can help alleviate shoulder stiffness and discomfort caused by poor posture or prolonged sitting.
Pelvic Floor Activation-Gomukhasana engages the muscles of the pelvic floor, which are responsible for supporting the organs in the pelvic region. Strengthening the pelvic floor muscles can help prevent issues such as urinary incontinence and improve overall pelvic health.
Focus and Concentration-Gomukhasana requires concentration and focus to balance and hold the pose. Regular practice can help improve mental clarity and concentration, calming the mind and reducing stress. Knee Mobility: Gomukhasana involves bending and stacking the knees, which helps to improve knee flexibility and mobility. It can be beneficial for individuals suffering from knee issues such as stiffness or discomfort.
Chest and Heart Opening-Gomukhasana opens the chest and stretches the pectoral muscles, promoting better posture and expanding the chest cavity. This can help improve breathing and circulation and relieve tension in the chest and upper back.
Stimulation of the nervous system-it stimulates the parasympathetic nervous system and also promotes relaxation, reduces anxiety and developed nervous system function