Gorakshasana (Cowherd Pose)

Sit with your legs outstretched in Dandasana.

Now put your feet forward in front of your groin and bring the soles of your feet together.

Ensure that the soles of both feet are in contact with one another.

Draw the heels up to the perineum and toes touching the ground.

After that, while exhaling, put your both hands on the floor and press them.

Then, boost your body and sit on the top of your feet in such a way that the weight of the body falls right in the middle of the heel. Hold your hands on both the knees and keep your trunk, spine and neck straight.

Be in this position as long as you are comfortable for 30 to 60 seconds.

Lastly, close your eyes, focus on breathing and join your hands in a devotion position.

Rounding your spine or hunching your back instead of keeping your spine straight.

Pushing to the pose beyond the limits.

Slumping or collapsing into the shoulders.

Lacking mindfulness and focus while performing the pose.

Helps in releasing stiffness in hips, knee joints, lower back, ankles, feet, calves and hamstrings.

Relieves sciatica.

Enhances blood circulation.

Enhances digestive system and alleviates Irritable Bowel syndrome.

Relieves gas and constipation.

Alleviates ailments related to kidneys, piles or urinary disorders.

Helps reduce body fat and tones up the body.

Tones up the reproductive system.

Alleviates pregnancy-related issues.

Stimulates the mooladhara chakra and awakens the kundalini energy.

Remedy for various physical and mental ailments.

Calms the mind and improves concentration.

Alleviates fatigue.

Avoid in case of issues in your knee, lower back, hips, feet or leg joints.

Avoid if suffering from sciatica pain or hernia.

Avoid in case of obesity.