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Gomukhasana (Therapy)

गोमुखासन / Cow Face Pose

October 4, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from Gau (गो) meaning cow, Mukh meaning face and asana (आसन) meaning posture or seat.

Benefits
  • Treats sciatica pain
  • Treats high blood pressure
  • Cures stiff and frozen shoulders
  • Elongates spine and improves bad posture
  • Reduces anxiety and stress
  • Stimulates kidneys
  • Strengthens the muscles
Ailments Tackled
  • Stimulates the kidney
  • Helps in sciatica pain
  • Cures in stiff shoulders
Steps to perform the Asana: Gomukhasana (Therapy)
  • Stand on your yoga mat like Tadasana.
  • Extend your right arm out to the side at shoulder height, palm facing down.
  • Bend your right elbow and bring your right hand behind your back, reaching towards the centre of your shoulder blades.
  • Extend your left arm up toward the ceiling, then bend your left elbow and bring your left hand behind your back, reaching toward your right hand.
  • If you’re unable to clasp your hands behind your back, hold onto a yoga strap with both hands. Gradually work on bringing your hands closer together over time.
  • Keep your chest lifted and your shoulders relaxed away from your ears.
  • If you’re comfortable and want to deepen the stretch, gently hinge forward from your hips, keeping your spine long.
  • Stay in Gomukhasana for 30 seconds to 1 minute, or longer if desired, breathing deeply and evenly.
  • Gently release the pose.
  • Repeat the pose by switching the position of your arms.
  • Release both the hands and relax yourself.
Key Alignment Points
  • Sit up tall with your spine straight and elongated.
  • Keep your chest open and lifted.
  • Engage your core muscles to support your spine and maintain balance.
Common Misalignments / (Mistakes)
  • While your hands are clasped, do not stick your ribs out
Contraindication / Cautions
  • Avoid in case of shoulder injury
  • Avoid in case of severe pain in thighs, hip, knee, shoulder, hands and legs
  • Avoid in spondylitis
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