Yoga is the practice of bringing the body, mind, and soul into harmony. It is also the most trusted and effective method of holistically nourishing and toning one’s body. Asana is a Sanskrit term that means ‘posture’ or ‘pose,’ It provides a variety of health benefits such as flexibility, increased blood flow, immunity boost, and muscle strength. Gomukhasana, also known as cow-face posture because the body resembles the face of a cow when in this position, is one such asana. It’s a seated yoga pose that stretches the arms, triceps, shoulders, and chest. This asana is therapeutic and can help relieve shoulder and hip tension.
Gomukhasana is a vital asana in yoga that has numerous health benefits. The Cow Face Pose is another name for it. In Sanskrit, go means cow, Mukh means face, and Asana means pose, so it’s pronounced The Cow Face Pose. Aside from that, when performing Gomukhasana, it also resembles The Cow Face.
Some of the health benefits of Gomukhasana include stretching the entire body, calming the mind, removing stress, improving circulation, boosting sexual activity, improving kidney function, strengthening the muscles of the legs and abs, removing lower back pain, improving the flexibility of the spine and longevity, preventing constipation, improving the health of the cardiovascular system, lowering the risk of diabetes, and regular pranayama.
How to do Gomukhasana?
1. Sit up straight on the ground, legs stretched out, preferably in Dandasana.
2. Bend your left leg and place it beneath your right buttock. It is best to perform this task on your hands and knees.
3. Cross your right leg over your left thigh.
4. As they are stacked one on top of the other, bring both knees together. Bring the heels in line with the hips, with the right heel closer to the left.
5. Return to sitting evenly between the sitting bones by separating your feet.
6. Inhale deeply and bend the left elbow, bringing the left hand to the back of your neck-fold the arm upwards, palm facing outwards.
7. Extend your right hand to the side, bend your elbow, and bring your arm behind your back.
8. Extend your right arm as far as it will go until it reaches your left hand. With practice, you will be able to not only reach the left arm but also catch it.
9. Keep the trunk upright and the body slightly back. Take deep, even ujjayi breaths and hold the position for as long as you feel comfortable (preferably less than 60 seconds for beginners, less than 120 seconds for intermediates and more than 120 seconds for experts). Pay attention to your breathing.
10. On an inhale, release your arms, uncross your legs, and repeat with the other arm and leg for the same amount of time.
Before Practicing Gomukhasana, Take These Precautions:
1. If you have severe shoulder pain, calf injuries, neck problems, or backache, avoid doing Gomukhasana. Consult a doctor before performing this asana if the pain is mild.
2. If your shoulders are too tight to clasp your fingers behind your back, use a strap between your hands. Drape the strap over your lower arm’s shoulder and catch the other end of the free strap with your upper arm. Continue to practice this asana until you can do it without any additional props.
3. This asana should be done first thing in the morning. Make sure you eat at least 10 to 12 hours before your practice to reap the most health benefits.
4. Most importantly, avoid pushing the body beyond its limits, as this can result in serious injury.
Health benefits of Gomukhasana:
1. Improves Body Posture
Gomukhasana stretches muscles in the ankles, knees, chest, and shoulders, strengthening them and improving overall body posture. Almost all body joints are active during the asana, increasing blood flow and ensuring the body receives more blood and nutrition. It prevents ankle, chest, back, and shoulder injuries in the long run.
2. Cure sciatica infection
Sciatica is a term used to describe nerve pain in the leg caused by compression and irritation of the sciatic nerve, which originates in the lower back, passes through the buttocks, and travels down the leg. Gomukhasana can alleviate or prevent such pain by lengthening and stretching the spine.
3. Stimulates the Kidney
Gomukhasana is one of the best asanas promoting proper kidney function. A study also found that it reduces the formation of kidney stones. It also increases urination frequency, flushing out all toxins, acids, and other unwanted materials.
4. Improves Sexual Performance
Many yoga instructors recommend practising Gomukhasana regularly to keep your sexual life healthy. This asana squeezes our sex organs, which aids in producing sex hormones, improves blood circulation, and improves overall sexual performance. It also strengthens the hips, calves, and thigh muscles, which are important for sexual performance.
5. Reduces Stress and Anxiety
Everyone has a stressful life juggling work and personal life. Gomukhasana is one of the most effective ways to relieve stress. It is the ideal combination of physical and mental practice for lowering blood pressure and heart rate, two of the most common symptoms of stress. Any yoga practice that follows a slow and rhythmic breathing pattern brings a sense of calm to the mind.
6. Cardiovascular Health Benefits from Gomukhasana:
Various studies have shown that regular practice of Gomukhasana can improve cardiovascular health and help to prevent various types of cardiovascular diseases, such as heart attack, heart stroke, high cholesterol, and so on, because it helps to open the chest muscles, which improves blood circulation and reduces the strain on the blood vessels, thereby preventing the formation of fat and cholesterol in our bodies.
7. Gomukhasana Stretches muscles in the ankles, knees, shoulders, and chest
According to various studies, regular practice of Gomukhasana can stretch your ankles, knees, shoulders, and chest muscles, putting extra pressure on these muscles, allowing blood flow to increase in this area and muscles to receive more oxygen and nutrition, allowing them to strengthen. Regular practice of this asana can also help prevent injury in the ankles, knees, shoulders, and chest during exercise and other activities.
8. Gomukhasana Assists in Diabetes Prevention
According to various studies, regular practice of Gomukhasana improves insulin production in the body, which helps to slow down the absorption of sugar in the blood, which is the primary cause of diabetes. This asana has been recommended by researchers for people who have diabetes.