Learn About Gomukhasana (Cow Face Pose) Benefits, Precautions & Steps

Gomukhasana, also known as the cow-face pose, is very beneficial. It can help you maintain your body, boost your mood, increase your positivity, and improve your mental and physical well-being. This article will discuss the many benefits of Gomukhasana and how to practice it.

What is Gomukhasana?

Yoga poses bring harmony to the body, mind, and soul. They also promote positivity and good health. Gomukhasana is one such powerful yoga position. It’s even mentioned in Hatha Yoga Pradipika, a seminal textbook about Yoga.

Gomukhasana, a Sanskrit term, is the Cow Face Pose. Our crossed legs appear like a cow’s face in this position. The knees are like the mouth, the shin is like the side of the cow’s head, and the feet are like cow ears.

The Gomukhasana improves our posture. It improves posture by stretching arms, shoulders, and chest. It increases flexibility and stimulates the body’s chakras ( Swadisthana/spleen and sacral chakras, and the Anahata/heart chakra).

Relaxing in this pose for a while and focusing on your breaths can help relieve stress and anxiety.

Gomukhasana Benefits

Gomukhasana has many health benefits:

  • Treatments sciatica
  • High blood pressure can be treated
  • Enhances sexual performance
  • Remedy for stiff shoulders and frozen shoulders
  • Improves posture and lengthens the spine
  • Stress and anxiety are reduced
  • Stimulates the kidneys
  • Stimulates the back, hips, ankle muscles, shoulders, thighs, inner armpits, and triceps.

Learn About Gomukhasana (Cow Face Pose)

Gomukhasana steps – (How To Do Gomukhasana).

These are the steps for Gomukhasana.

  1. Sit straight on a yoga mat with your back straight. Keep your legs extended.
  2. Place your feet together, and then place your palms on the hips.
  3. Now, fold your left leg in half and place it under your right buttock.
  4. Place your right leg above your left thigh.
  5. Place both knees close together on top of each other.
  6. Raise your left arm and cross it over your shoulder. Now, raise your left arm up and turn your palm outwards.
  7. Extend your right hand behind your back to reach the right. Bend your elbow to reach your left hand. Now, grasp both hands and keep your fingers together behind your back.
  8. Keep your spine straight with your head facing forward.
  9. Keep this position for at least 60 seconds (beginners should stay for no more than 60 seconds, intermediates for 120 seconds, and experts for 120 seconds or more). You can stay in this position for as long as it is comfortable.
  10. Relax your body and breathe while you relax your legs and hands.
  11. Continue the same steps with opposite hands and legs.
  12. Now, cross your legs and sit comfortably in the pose.

Yoga Pose Breakdown

Here are some tips for practicing Gomukhansana as a beginner:

  • You might struggle to hold your hands together at first. You will eventually get better with practice and patience.
  • A strap can be used to hold your hands behind your back. You can close the gap between your hands by closing it.
  • Avoid putting too much stress on your hands.

Modifications and Variations to Gomukhasana

You can only make a few modifications to the gomukhasana process to reap maximum benefits.

  • If your knees are stiff, keep them apart and don’t stack them.
  • It can be difficult to balance if your hips are tight. A blanket can be used to elevate the side off the ground.
  • You can practice it with one leg out front and one folded over the other with your heel towards your opposite side if you feel the strain in your legs.
  • Gomukhasana poses can be advanced by bending forward and bringing your chest to your thighs. This will deep stretch your hips and shoulders.

Gomukhasana: Be aware of the dangers

  • It’s best to do it in the morning. You should allow 10-12 hours between your last meal and your yogasana practice.
  • Don’t overtrain your body.
  • You should only stay in the same position as long as it is comfortable.
  • First, learn from an expert.
  • Before performing any asana, consult your doctor if you feel pain in your neck, shoulder, or back.

Learn About Gomukhasana (Cow Face Pose)

Contraindications to Gomukhasana

Gomukhasana should not be performed if you are suffering from any of the following conditions:

  • Injury to the shoulder
  • Extreme pain in the thighs, hips, knees, shoulders, hands, and legs
  • Injury to muscles, ligaments, and tendons of the legs
  • Get your legs moving
  • Piles
  • Serious neck injury
  • Spondylitis
  • Knee injury
  • Varicose veins
  • Hip replacement surgery
  • Frozen shoulder
  • Severe sciatica pain

Gomukhasana practiced in these conditions can worsen the problem.

You should start practicing Gomukhasana before you can continue to practice.

  • Surya Namaskar (Sun Salutation)
  • Baddha Konasana (Bound Angle Pose)
  • Virasana, the Hero’s Pose
  • Garudasana (Eagle Pose)
  • Dhanurasana (Bow Pose).

These asanas will help you open your thighs, knees, and chest. This will make Gomukhasana much easier.

You should complete the Gomukhasana afterward.

  • Paschimottanasana (Seated Forward Fold Pose)
  • Pincha Mayurasana (Peacock Feather Pose)
  • Ardha Matsyendrasana (“Half Lord of Fish Pose”)
  • Adho Mukha Vrksasana(Downward-Facing Tree Pose)
  • Padmasana (Lotus Pose)

Summing Up On Gomukhasana Benefits

Gomukhasana can help lower blood pressure, improve sexual performance, treat stiff shoulders and posture, reduce anxiety and stress and stimulate the kidneys. No one with hip problems should perform this pose.

Is Gomukhasana A Hip Opener?

Gomukhasana is great for your hip joints. It also helps to open up your hips. The hips are a place where stress accumulates. This can lead to anxiety and fear. The cow pose helps to release stress and makes you feel more positive and energized. It improves your mental health and gives your body a stretch.

Gomukhasana is for everyone!

Persons with hip-related issues should abstain from practicing this pose. Do not practice gomukhasana if you have suffered any injuries to your quadriceps, hamstrings, or neck. It is not recommended to practice this pose while pregnant. If you have stiff shoulders, a professional teacher is recommended. People with sciatica should avoid the cow pose. Consult your doctor before practicing this pose if you have any health issues.

What should be the Preparatory Poses of Gomukhasana

It is important to begin with, Surya Naskar. This is also known as sun salutation (at minimum ten rounds), practicing the Baddha Konasana. These exercises will open the thighs, shoulders, and knees, making it easier for you to do gomukhasana. Finish with dhanurasana to relax the chest, legs, and shoulders.

You should do gomukhasana first thing in the morning and eat your meals for at least 10 to 12 hours before doing the cow pose. This will help you in many ways and keep your body healthy. Avoid straining your body beyond its limits, as this could cause serious injuries.