Cow-face Pose (Gomukhasana)

Sanskrit word ‘Gomukha’ means head of a cow. While performing gomukhaasana legs assume a triangular form and the body in this position resembles the cow’s head. Therefore this asana is also known as cow-face pose.

Benefits of the Cow-face Pose (Gomukhasana):
While performing Gomukhasana, shoulder blades are stretched backward the lungs are expanded and as the abdominal muscles are lifted your stomach is toned. It also helps to relieve neck strain, backache and tight shoulders stretching the fingers and wrists.

How to perform the Cow-face Pose (Gomukhasana):
- Start this asana by sitting a crossed-leg position, right leg over left.
- Without bending the knees spread the legs as far apart as possible.
- Bend the left knee and place bottom of your left foot against the inner left thigh. Keep the left knee on the floor.
- While keeping the foot on the floor place your right foot heel against the front-left portion of the left hip grasp the right foot with left hand. The right knee should be directly on top of the left knee.
- Breathe-in 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).
- Hold as long as you can hold the breath. Breathe-out slowly and then repeat the other side.

Durations/Repetitions of the Cow-face Pose (Gomukhasana):
Hold the posture for thirty seconds to a minute till you can hold your breath. Repeating the gomukhasana two to three times on each side will be beneficial.

Difficulty Level and Advancement of the Cow-face Pose (Gomukhasana):
Gomukhasana is a difficulty level 4 asana recommended for intermediate yoga practitioner.

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