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Gomukhasana Yoga With Steps, Benefits and Images

Gomukhasana Yoga With Steps, Benefits and Images

Posture : Gomukha-asana - The Cow face Pose

Translation : The Sanskrit word garuda means eagle. In Hindu mythology Garuda is known as the king of birds. He transports the God Vishnu (shown with a bow and arrow in the illustration to the left) and is said to be eager to help humanity fight againt deamons.

Pronunciation : ga-roo-dah-sa-na

Difficulty : Level 3

" Placing the right ankle on the left side and the left ankle on the right side, makes Gomukha-asana, having the appearance of a cow. "

Instructions :

  1. Sit in a crossed-leg position, right leg over left.
  2. Spread the legs as far apart as possible without bending the knees.
  3. Bend the left knee and place the bottom of the left foot against the inner left thigh. Bring the left heel as close to the perineum as possible. Keep the left knee on the floor.
  4. Grasp the right foot with the left hand and keeping the foot on the floor place the heel of the right foot against the front-left portion of the left buttock. The right knee should be directly on top of the left knee.
  5. Inhale slowly through the nostrils and raise the right hand over the head and bend the right elbow. Reach behind the back with the left hand and clasp the fingers of both hands (forming an "s" shaped lock).
  6. Hold the posture as long as you can comfortably hold the inhale breath. Exhale slowly and then repeat the posture reversing the arms and legs.

Comments :

This posture stretches the arms, upper back, chest and the sides of the chest and abdomen. As the shoulder blades are stretched backward the lungs are expanded and as the abdominal muscles are lifted the stomach is toned. It helps to relieve neck strain, backache and tight shoulders. The hands, fingers and wrists are strengthened.

Duration / Repetitions :

You can either hold the posture while the breath is held or you can try holding the posture while breathing gently through the nostrils. If you choose to breath, then hold the posture for thirty seconds to a minute. Repeat the gomukha-asana two to three times on each side.

Variations :

If you are unable to lock the fingers behind the back you may grasp one end of a small piece of cloth in the right hand and the other end of the cloth in the left hand.

Benefits of Gomukhasana

  1. It Strengthens your Whole Body.
  2. Stretches your hips, thighs, ankles and chest, shoulders, anterior deltoids, triceps, inner armpits and lats.

  3. Best way for Relaxation and Release Tension.
  4. Gomukhasana helps induce relaxation. When you feel tired, tense or worried, practicing Gomukhasana will help release the tension. It is also very effective in releasing the stress.

  5. Gomukhasana stimulates the kidneys.
  6. Gomukhasana is also benfificial for stimulation of kidneys and lower abdominal region. This increases the Effectiveness and Functionality of the kidneys and thus helping in proper body Developmaent.

  7. Gomukhasana is helpful in relieving ailments like diabetes, high blood pressure, and sexual malfunction.
  8. Performing this yogic technique helps in Blood Related problems such as Blood Pressure and Diabeties. It increases the blood circulation inside your body and helps in proper treatment of ailments like Diabetes and High Blood Pressure. It is also very helpful for sexual malfunction.

  9. Gomukhasana is beneficial in backache, sciatica and rheumatism.
  10. While practicing Gomukhasana the muscles of the lower back, buttocks and the knees are properly stretched so Gomukhasana is beneficial in backache, sciatica and rheumatism.

  11. Pelvic and reproductive organs are toned and massaged by regular practice of Gomukhasana.
  12. Gomukhasana is also very helpful for Pelvic region. Performing this yogic technique is very benificial for pelvic region as it puts stress on the back bone and pelvic region. It also tones and massages the reproductive organs which helps them in proper functioning.


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