The word “Gomukhasana” is derived from the Sanskrit language. GoMukh – Meaning Face of the Cow, thus in English this would mean a pose resembling “Face of the Cow”. Placing both feet on the ground by the side of the buttocks and keeping the body steady is Gomukhasana.
How to Do Gomukhasana?
a. Sit straight, stretching both legs together in front, hands by the side, palms resting on ground.
b. Fold the right leg at the knee and place it on the ground by the side of the left buttock.
c. Now bring the left leg from above the right leg, place it on the ground by the side of the right buttock.
d. The two soles will remain out towards left and right side.
e. Inhale and stretch your right arm straight out to the right, parallel to the floor. Rotate your arm inwardly; the thumb will turn first toward the floor, then point toward the wall behind you, with the palm facing the ceiling. This movement will roll your right shoulder slightly up and forward, and round your upper back.
f. With a full exhalation, sweep the arm behind your torso and tuck the forearm in the hollow of your lower back, parallel to your waist, with the right elbow against the right side of your torso. Roll the shoulder back and down, then work the forearm up your back until it is parallel to your spine. The back of your hand will be between your shoulder blades. See that your right elbow doesn't slip away from the right side of your torso.
g. Now inhale and stretch your left arm straight forward, pointing toward the opposite wall, parallel to the floor. Turn the palm up and, with another inhalation, stretch the arm straight up toward the ceiling, palm turned back. Lift actively through your left arm, then with an exhalation, bend the elbow and reach down for the right hand. If possible, hook the right and left fingers.
h. Lift the left elbow toward the ceiling and, from the back armpit, descend the right elbow toward the floor. Firm your shoulder blades against your back ribs and lift your chest. Try to keep the left arm right beside the left side of your head.
i. Stay in this pose about 1 minute. Release the arms, uncross the legs, and repeat with the arms and legs reversed for the same length of time. Remember that whichever leg is on top, the same-side arm is lower.
g. After some time return to the original position. Next, practise it by changing the position of the legs i.e. by placing the right knee above the left knee.
Benefits of Gomukhasana
1. The practice of this Asana removes pain in hip and lower extremeties.
2. This asana helps in making the spine straight.
3. This, Asana is very useful in arthritis and piles.
4. This asana is very helpful for the lungs.
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