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Gorakshasana

गोरक्षासन / Cowherd Pose

September 25, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from the word Goraksha (गोरक्षा) meaning a cowherd and asana (आसन) meaning posture or seat.


Benefits
  • 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.

Steps to perform the Asana: Gorakshasana
  • 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.

Common Misalignments / (Mistakes)
  • 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.

Contraindication / Cautions
  • 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.
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