What is Gomukhasana (Cow Pose)

Gomukhasana is the Cow Pose. It has tremendous benefits with very few negative side effects. This is twisting how it is done

Steps For Gomukhasana (Cow Pose)

1.  Sit on the floor then knees stretched, back resting against your hands, palms on the floor.

2.  Now fold your right leg at the knee and cross it over your left knee outside your left hip.

3.  Next fold your left leg over your right knee outside your left hip. Pull both heels close to your hips, as close as you can. You may have to pull both heels closer to your hips for this. Rest on your sitting bones.

4.  With a deep inhalation, sweep your left hand out, up and above your shoulder. Bend it at the elbow and place in on your back. Keep stretching it as low down as you can take it

5.  Now, from underneath take your right hand behind your back and take firm hold of your left hand that is resting on your back. This will call for a little effort– but don’t worry; sooner or later you’re bound to get it.

6.  The most important thing is not to strain. Go as far as you can reach. It will help to push both shoulders back and arch your back. Gently push your torso in front, this will help you get a grip of both hands

7.  See that the back of your left hand is right between the shoulder blades. For this, you must avoid slipping your left elbow away from the left side of your back.

8.  The palms of both hands will be facing each other behind your back. A slightly unwieldy operation in the beginning, but with time, you’ll get the hang of it.

9.  Remember to move both hands actively your right arm upwards, and your left arm downwards. Here’s the trick. Keep inhaling and exhaling deeply and with every exhalation, keep sliding both hands towards each other

10. There is an even easier way if you find that, for whatever reason – stiffness, overweight, joint and muscular pains – you’re unable to reach both hands. Hold a handkerchief or a small napkin in one hand and get a grip of it with the other and keep tugging. This is bound to help

11. Hold the pose for as long as you are comfortable then, gently let go of your arms, uncross your legs, and do the pose again with you legs and arms reversed. Maintain the same time span on either side for the same length of time.

Keep in mind that whichever leg is above, the opposite arm is also above. So, when your left leg is on top of your right, your right hand will be above and behind your shoulders and your left hand will be tugging from below.

Benefits Of Gomukhasana (Cow Pose)

• Gomukhasana gives a very good stretch to your arms, shoulders and back. It also exercises, by way of contraction, the bones and muscles of your hips, thighs and ankles.

Contraindications:

• Gomukhasana is best avoided by people suffering from serious neck or shoulder pains, muscular or skeletal.