Gomukhasana: Benefits, Steps, and Precautions

Gomukhasana, also popularly known as Cow face pose in English, is a great yoga pose that cures your stiff shoulders, strengthens your back and chest, enhances the working of your kidneys, and relieves back pain.

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It is a seated yoga pose of Hatha yoga and also modern yoga. Sometimes it also helps us go into meditation. It works on our chest muscles and improves our posture too.

Its name originates from 3 Sanskrit words Go, Mukh, and Asana. Go means Cow, Mukh means Face, and Asana means Pose. That is why it is called Cow Face Pose in English.

Benefits of Gomukhasana (Cow face pose)

There are many health benefits of Gomukhasana. So let’s know them all in brief. The benefits of Gomukhasana are:

  • Stretches your shoulders, thorax, ankles, triceps, and thighs
  • Makes your back flexible
  • Relaxes your body and mind
  • Helps people with diabetes by enhancing your kidneys
  • Reduces anxiety and stress if practiced regularly
  • Helps in pressure relief
  • Treats sexual ailments
  • Relieves Sciatica
  • Reduces back pain
  • Makes your shoulders loosen up; cure stiff shoulders
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Also Read: 5 easy yoga poses to improve your posture

Steps of Gomukhasana

Even though Gomukhasana is a beginner’s and easy yoga pose, it’s better to do it step by step. So, the steps of Gomukhasana are:

  1. Sit straight and keep your back straight, and legs forward.
  2. Now bend your left leg gently and place it under your right hip.
  3. Then gently bend your right leg and cross it over your left leg. Your knees should be placed close and on top of each other.
  4. Keep your head and back straight while practicing it.
  5. Now bend your left hand and slowly place it behind your back from downwards.
  6. Then bend your right hand and also place it at your back from upwards (over your right shoulder).
  7. Then stretch your right hand downwards until it reaches your left hand. This might not be easy for people who are not flexible but you’ll learn to do it gradually.
  8. Now hold this pose for 30 to 40 seconds.
  9. Release your hands, and unfold and straighten your legs to come back to the starting position.
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Preparatory poses for Gomukhasana

Try practicing these yoga poses before doing Gomukhasana to make your body prepared for Gomukhasana.

Precautions to take while doing Gomukhasana

Please take care of these things before and while doing Gomukhasana.

  • Avoid practicing Gomukhasana if you’ve back injury.
  • You should always practice yoga on an empty stomach only.
  • If you’ve knee pain, neck pain, or shoulder pain, then don’t practice it.
  • If you can’t clasp your fingers then just stretch your hands at the back. With time, you’ll become flexible enough to practice Gomukhasana perfectly.
  • You should practice this yoga pose under the guidance of a yoga instructor.
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So guys, this was all you needed to know about Gomukhasana. Gomukhasana is very beneficial and a great yoga poses for everyone if practiced daily.

Also Read: All you need to know about Surya Namaskar

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Thanks for reading. Stay healthy and happy.

Author: Manisha Yadav

Hey all, my name is Manisha Yadav. I am a content writer at YogaHolism.com. I love to read, write, travel and click pictures. I write yoga and lifestyle blogs.
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