Gomukhasana Or Cow Face Pose – Steps And Benefits

What’s Inside ?

• How to do Gomukhasana or Cow face pose?
• How to control your breathing during this asana?
• Benefits of Gomukhasana or Cow face pose
• Contra-indications of Gomukhasana

Performing Gomukhasana Or Cow Face Pose With The Starting Position As: 

1. Sit down with legs stretched out, spine straight and hands on the sides of the hips.

Entering The Posture: 

1. Bend both the legs- bring the right knee directly over the left knee. 
2. Heels are gently touching the buttocks/ hips. Toes pointing out 
3. Take the left arm back, stretch it and bend it to bring the left hand in between the shoulder plates on the spine. 
4. Take your right arm over the head, bend the elbow to bring your right hand between the shoulder plate. Elbow is facing straight up towards the ceiling. 
5. Try to bring both hands closer and lock the fingers. 
6. Now, Stretch the spine straight, chin up and push the chest out a bit. 
7. Close your eyes and rest in the posture for 3-5 breaths. 

Coming Out Of The Posture: 

1. Release the lock and loosen up the arms. 
2. Stretch the legs straight and relax. 

Continue the same with the other side. Right leg down and left leg up. Interchanging the positions of the arms- Left elbow up and right down. 

Breathing:

Long and deep breaths as you enter and hold on to the posture. 

Awareness:

1. Shoulders and spine while entering and resting in the asana
2. Breathing 

Benefits:

1. Alleviates tiredness, tension and anxiety 
2. Good for back, shoulders and neck muscles.
3. Relieves back ache, muscle stiffness around neck and shoulders.
4. Improves posture. 
5. People with hunchback must try this asana daily for best results.

Contraindications:

People with a frozen shoulder or major shoulder joint surgery should not practise this asana. You can try these yoga poses to strengthen your shoulders after the experts advice.
To read more about this asana, you can read a very good article here at yoga journal.