Cow Face Pose (Sanskrit: Gomukhāsana / गोमुखासन)
The name of this asana, Gomukhasana (Gomukhāsana) literally translates to ‘cow face posture’, in Sanskrit. It is named so because when you practice this asana, your body resembles a cow’s face. This seated asana stretches your arms, shoulders, chest, and triceps and at the same time, it activates various muscle groups in your legs as well.
Instructions for Doing the Cow Face Pose
- Sit on the floor and stretch your legs in front of you. Place your palms on the floor.
- Bend your left knee and sit on your left foot. Raise your right leg and place your right thigh over your left thigh. Lift yourself up and use your hands to bring your ankles and the backside of your heels together in a way that they come in contact with each other. Keep your toes pointed.
- Now, raise your left arm over your head while keeping it bent at the elbow and place your left palm just below the nape of the neck in the middle of your shoulders.
- Lower your right arm while keeping it bent at the elbow to reach out your left hand and raise the right forearm upwards behind your back. Bring your hands closer and clasp them together behind your back in the middle of your shoulders.
- Stay in this position for about 30 to 60 seconds. Keep your breath normal, without any jerks. Make sure your neck and head are erect and you are looking straight ahead.
- To release the pose, unclasp your hands and slowly straighten up your legs. Repeat the pose on the other side for another 30 to 60 seconds and then relax.
Benefits of Doing the Gomukhasana
- This is a chest opening asana and it helps improve the body posture.
- Gomukhasana stretches the forearms, shoulders, bicep, and tricep muscles, strengthening the arms and upper body.
- This pose is also great for spinal health. It elongates the spine and keeps it erect, strengthening the back muscles.
- Cow Face Pose is also recommended to those suffering from certain kinds of kidney or reproductive system related ailments.
- It also helps in the treatment of sciatica.
Precautions
- Do not practice this asana if you have a shoulder or neck injury.
- Avoid this pose if you have any kind of soft tissue injury in your legs such as ligament tears, sprain in your ankles, etc.
- People with spondylitis should also skip this pose.