This asana takes its identify from the Sanskrit phrases ‘Go’, which means cow, ‘Mukha’, which means face, and ‘Asana’, which means pose. By the way, the phrase ‘Go’ additionally means gentle.
So ‘Gomukh’ can even imply lightness of the pinnacle or gentle within the head. Nevertheless, this asana will get its identify as a result of when one is performing this asana, the physique resembles a cow’s face. The thighs and calves are positioned in such a means that they’re vast at one finish and tapering on the different.
What You Ought to Know Earlier than You Do The Asana
It’s best if the Gomukhasana is carried out very first thing within the morning. Its advantages are quite a few. Your abdomen and bowels should be empty if you observe this asana. Ensure you have your meals at the very least 10 to 12 hours earlier than your observe.
- Stage: Fundamental
- Model: Hatha
- Length: 30 to 60 Seconds
- Repetition: As soon as together with your proper leg over the left after which vice versa
- Stretches: Shoulders, Hip, Thighs, Thorax, Ankles, Triceps brachii muscle, Axilla
- Strengthens: Again, Chest
How To Do Gomukhasana
- Sit erect on the bottom together with your legs stretched out in entrance of you, ideally in Dandasana.
- Now gently bend your left leg, and place it underneath your proper buttock.
- Fold your proper leg and place it over your left thigh.
- Place each your knees shut collectively as they’re stacked one on prime of the opposite.
- Gently fold your left arm and place it behind your again.
- Take your proper arm over your proper shoulder, and stretch it as a lot as you may till it reaches your left hand. With observe, it is possible for you to to not simply attain, but in addition catch your left hand.
- Preserve the trunk erect, broaden your chest, and lean barely again.
- Maintain this pose for so long as you’re snug, as you breathe slowly and deeply. Focus in your respiration.
Precautions And Contraindications For Gomukhasana
There are some factors of warning that it’s essential to have in mind earlier than you observe this asana.
- 1. Folks with rotator cuff accidents, and knee pains should chorus from working towards this asana or search for appropriate modifications. When you’ve got backache, it’s best to seek the advice of a physician earlier than you do that asana, and observe solely underneath the supervision of an authorized yoga teacher.
- When you’ve got tight shoulders and fail to clasp your fingers behind your again, use a strap between your palms. Begin the pose with a strap draped over the shoulder of the decrease arm. Slide the decrease arm to the again (it’s essential to be certain that you slide your arm as a lot to the highest of the again as doable), then catch the free finish of the strap with the higher arm.
- In case of different restrictions, performing this train is perhaps tough. However don’t fret. As an alternative, begin small. You’ll be able to start by making an attempt to take your palms backward, holding elbow to elbow (you don’t need to clasp the fingers), and easily stretching your legs and crossing one over the opposite. With time and persistence, it is possible for you to to carry out the pose completely because it makes your physique versatile and simple to stretch.
Novices normally discover it tough to get their sitting bones to relaxation evenly on the ground. This makes stacking the knees evenly over one another fairly tough. The backbone can’t lengthen itself correctly when the pelvis is tilted. So use a blanket or bolster to help and carry the sitting bones.
Superior Pose Variations
To extend the stretch on this pose, it’s essential to have versatile shoulders. Simply transfer your palms a bit away from the again of the torso. From the complete pose by leaning ahead and laying your torso on the interior a part of the thigh on prime. Maintain the pose for at the very least 20 seconds, and inhale as you come up.
These are some superb advantages of Gomukhasana.
- This asana helps to flex the again, making it extra elastic.
- It helps to treatment stiff shoulders and likewise helps in releasing the cervical backbone.
- Working towards the Gomukhasana additionally aids within the remedy of sciatica.
- It enhances the working of the kidneys, thereby serving to these affected by diabetes.
- Works on making the pericardium space extra accessible.
- Working towards this asana repeatedly can scale back stress and nervousness.
The Science Behind The Gomukhasana
This asana includes your shoulders and hips, each of that are frequent websites that home pressure and persistent ache. This asana, fairly prominently, enhances the vary of movement within the shoulder joints. Even when you have tight shoulders, and also you proceed working towards this asana, in a span of some months, your shoulders will loosen out. This asana is therapeutic and helps in strain launch.
Gomukhasana, or the Cow Face Pose, relaxes the muscle tissue and imparts a way of calm. While you try to tug your palms on this pose, the stress within the muscle-tendon joints of your physique will get escalated. In response to this pressure, the spinal wire indicators the muscle tissue to loosen up. The ‘stretch’ this pose creates (like most different yoga poses) leads to the discharge of endorphins that induce a sense of rest inside your physique and thoughts.
In a examine performed at The Chinese language College of Hong Kong, it was discovered that Hatha yoga (of which Gomukhasana is part) can improve cardiovascular endurance, flexibility, and muscular energy.