What is gomukhasana (cow face pose)?
Gomukhasana (go = cow, mukh = face) is a seated āsana that helps build spinal strength, hip and lower back flexibility.
What is the technique to practice gomukhasana pose?
- Sthithi (starting) position: Firstly, sit on the floor. Keep your legs straight ahead and place your hands at your sides.
- Next, grab the left foot with both hands and guide it under the right thigh, and place it under the right buttock.
- Lift the right foot, bring it over the left thigh, and place it close to the left hip joint.
- This is veerāsana.
- Next, take your right hand over your shoulder.
- Slide the left hand behind your back, and try to couple it with the right hand over the shoulder.
- Consequently, the spine will move into a gentle reverse arch.
- Next, thrust the face up like a cow to stretch the cervical region.
- Maintain shallow breathing if you are unable to sustain a “breathing out” situation, and hold for 3 to 10 counts.
- The recommended dṛṣṭi (gaze) for this asana is ūrdhva-dṛṣṭi (gazing into space or the ceiling)
- Slowly, release the hands and relieve the pressure on the back. Bring the hands back to the sides.
- Breathe in, lift the legs and bring them to straight ahead, original position.
- Sit erect. Breathe deeply.
- Repeat on the other side.
- Once is enough
What are the benefits of practicing the cow face pose?
- Importantly, this asana benefits conservation of seminal fluid and activation of the svādhiṣṭhāna cakra.
- Additionally, the reverse arch strengthens the entire spine.
- Furthermore, practicing gomukhasana yoga strengthens the sympathetic and parasympathetic nervous system.
- Also, this asana is also very good for resolving issues regarding menstruation.
- There is enormous strengthening of the lower respiratory tract when one combines ujjeyī prāṇāyāma with this āsana.
- Finally, in the complete pose, with a reverse chin lock, stretching of the cervical region increases blood supply to the thyroid and improves the functioning of the endocrine system.
What are the contraindications for gomukhasana (gomukhāsana)?
- Firstly, people with cardiac or hernia problems should attempt this asana only after consulting a physician.
- Secondly, people with lower back problems must perform this āsana only under the supervision of a physician.
- Do not perform this asana during menstruation or pregnancy.
Some noteworthy points on the cow face pose :
Internal Links: Dharma (conditioning), Stress and Situational Awareness, Prana, Asana overview 1, Asana Overview 2, Asana Focus or gazing, Pranayama, Veerasana
External Links: Prana, Chakra, Pancha Tattva, Pancha Prana, Pancha Kosha, Nadi,
- This is one of the 84 āsanas specified by Siva.