Gomukhasana (Cow face pose): Steps, benefits, precautions

The word Gomukhasana is derived from three Sanskrit words, Go meaning cow, Mukh meaning mouth and asana meaning posture. When you practice this asana, your thighs and shin form a shape, which resembles the face of a cow, which is wide at the back and narrow at the front.

This article gives you the right way of Gomukhasana, the health benefits of cow face pose and the precautions to be taken while practicing it.

A Girl doing a Gomukhasana. It is also called the Cow face pose.

Gomukhasana steps: The right way to do Gomukhasana

1)- First, you sit straight on the ground with your legs extended in front of you.
2)- Now, bend your left leg and pull it closer to your body, bringing it under your right hip. Gently, bend your right thigh over your left leg in such a way that your two knees are close to each other.
3)- Your right leg should be close to your left buttock.
4)- Now, bend your left hand and place it on your lower spine behind your back.
5)- Place the palm of your right hand on your upper spine.
6)- Try to hold your hands together. If you can’t, don’t push it. You may take some time before completing this pose. Just try to keep your back and head straight.
7)- Close your eyes, breathe slowly and maintain the posture for two minutes.
8)-Stretch your hands and feet to get out of the posture, give your body a rest for a few seconds and then repeat the asana.

This asana to do before Gomukhasana

Some following asanas may be performed before practicing Gomukhasana:

  • Butterfly Pose (Titli Pose)
  • Bound angle pose (Badhaa Konasana)
  • Hero Pose (Virasana)
  • Reclining Hand-to-big-toe Pose (Supta Padangusthasana)

Following Gomukhasana (cow’s face posture), the following asanas can be practiced to improve your flexibility and get the maximum benefit from this asana:

  •  Lotus Pose (Padmasana)
  • Pose of Marichi (Marichyasana)
  • Half Lord of the Fish Pose (Ardha Matsyendrasana)
  • Eagle Pose (Garudasana)

Benefits of Gomukhasana (Cow face pose)

  • If you practice this asana for more than 10 minutes, it can also help to relieve you from stress and anxiety.
  • It can help relieve you from back pain and is an excellent exercise for people suffering from sciatica pain.
  • It strengthens the thighs, hips, upper back, upper arms, and shoulders and helps to remove stiffness in the shoulders or neck.
  • It improves the functioning of your kidneys and also reduces the risk of diabetes.
  • It expands your chest muscles, thus improving your respiratory health.
  • Gomukhasana helps to relax and relieve your body from stress.
  • When done regularly, this asana helps in improving the asana.
  • It can help relieve spondylitis pain.

Precautions to be taken while practicing Gomukhasana (cow face pose)

If you are suffering from severe back or shoulder pain, it is best to avoid Gomukhasana as it can worsen your condition.

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