School of Yoga explains Gomukhasana (Cowface Pose) 

Gomukhasana – Cow faced asana

Gomukhasana technique :

• Sthithi (starting) position: Sit on the floor. Keep legs straight ahead and hands at the sides.
• Grab the left foot with both hands. Guide it over the right leg under under the right buttock.
• Lift the right foot over the left thigh and place it close to the left hip joint.
• This is veerasana
• Take the right hand over the shoulder.
• Slide the left hand behind the back and try to couple it with the hand over the shoulder
• This action will force the spine into a reverse arch.
• Thrust the face up like a cow to stretch the cervical region.
• Maintain shallow breathing if unable to sustain a “breathing out” situation. Hold 3 to 10 counts.
• The drishti for this asana is oordhva drishti (gazing into space or ceiling)
• Slowly, release the pressure on the back and bring the feet closer to the face
• Breathing in, lift the legs and bring them back to the ground. Straighten the body
• Breathe deeply. Repeat 3 to 6 times.

Gomukhasana benefits :

• This asana benefits conservation of seminal fluid and activation of the svadishtana chakra..
• The reverse arch results in strengthening of the entire spine.
• Also, this asana strengthens the sympathetic and parasympathetic nervous system.
• This asana is very good for resolving issues regarding menstruation.
• There is enormous strengthening of the lower respiratory tract when one combines ujjeyi pranayama with this asana.
• In the final pose, where there is a reverse chin lock, the stretching of the cervical region increases blood supply to the thyroid and improves functioning of the endocrine system.

Gomukhasana contraindications:

• People with cardiac or hernia problems should attempt this asana after first consulting a physician.
• People with lower back problems must perform this asana only under supervision of a physician.
• Do not perform this asana during menstruation or pregnancy.

Some noteworthy points on Gomukhasana :

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 84 asanas specified by Siva