Gomukhasana (Cow-face Pose)

Gomukhasana – गोमुखासन (Cow-face Pose) is one of the popular sitting postures. It is called "cow-face" because in this pose the lower limbs resemble the face of the cow. The two knees with the gap in between look like the mouth and, the shin, the side of the face. The feet look like the ears of the cow.

Step-by-Step

(click on the blue arrow for audio instructions)

1. Start in a cross-legged sitting posture
2. Bring the right foot on the outside of the left thing and slide the foot close to the left hip
3. Bring the left ankle by the side of the right hip. Try to make sure that both the knees are one over the other.
4. Make the effort to slide both the feet as far back as comfortable
5. Try to keep the spine straight and vertical and the head facing forward
6. Raise the right arm and bring the hand over the shoulder
7. Wrap the left arm behind the back. Try to grasp the left hand with the right hand behind the back, joining the fingers of the two hands together.
8. In the beginning you may find it difficult to hold the two hands together; however, with practice, you should gradually be able to do so. In case you are unable to hold the hands, you may like to use a strap holding it with the two hands and trying to close the gap between the two hands.




9. Stay in the final pose for about 10-12 breaths.
10. Release the hands and stretch the legs straight, bounce the knees a few times.
11. Repeat the asana in the other direction, this time folding the left leg and placing the left foot on the outside of the right thigh.
12. Bring the right ankle by the side of the left hip. Make sure that the knees are above each other. Try to slide the feet as far back as comfortable.
13. Raise the left arm and place the hand over the left shoulder
14. Wrap the right arm behind the back. Try to grasp the left hand with the right hand behind the back, joining the fingers of the two hands together.
15. Straighten the back and hold the head upright and facing the front
16. Remain in the final pose for about 10-12 breaths
17. Finally release the post and relax in a comfortable cross-legged sitting posture

Variations

1. In the final pose, you may bend forward and try to bring the chest close to the knees
2. In a slightly different variation, you may keep the position of the knees the same, stretch the arms overhead and then bend forward bringing the forearms on the floor and chest close to the knees
3. Stay in the forward bend for about 4-5 breaths

Benefits

• Gomukhasana helps induce relaxation.When you feel tired, tense or worried, practicing this asana can help release the tension.
• Stimulates the kidneys
• Helpful in relieving ailments like diabetes, high blood pressure, and sexual malfunction
• Helps remove stiffness in the spine, neck and shoulders.
• Develops the chest and improves breathing
• Stretches the muscles of the lower back, buttocks and the knees and helps with backache, sciatica and rheumatism

Contraindications

Avoid the pose if you have serious back or shoulder problems. Also, if there is pain in the knees or hips, try not to extend the feet too far back.