Gomukhasana Yoga (Cow Face Pose )| Yog for Gomukhasana | Gomukhasana Pose

Placing both the feet on the ground by the side of the buttocks and keeping the body steady is Gomukhasana, resembling the face of a cow.Notice that the crossed legs look a little like the lips, and the bent-elbow arms, one up and one down, are the ears, which resembles the face of a cow.

Gomukhasana is a beautiful pose to keep us open to celebrate life. For many of us, we find ourselves sitting slouched over a desk, writing or using a computer, and driving hunched over the steering wheel in bucket seats. Others may have emotional challenges such as stress and grief. Over time these situations will encourage our chest and heart centers to close.

It may be helpful to come forward onto the hands and knees to align the knees. Then separate the feet and come back to sit between the feet.Sit in Dandasana, then bend your knees and put your feet on the floor. Slide your left foot under the right knee to the outside of the right hip. Then cross your right leg over the left, stacking the right knee on top of the left, and bring the right foot to the outside of the left hip. Try to bring the heels equidistant from the hips: with the right leg on top you’ll have to tug the right heel in closer to the left hip.

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. 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.Fold right leg at the knee and place it on the ground by the side of the left buttock.Similarly bringing the left leg from above the right leg, place it on the ground by the side of the right buttock. The two soles will remain out towards left and right side.

Place the palms on the knee one above the other and sit erect.Or place the right palm above the left sole and left palm above the right sole, so that it will resemble the shape of a cow`s ear. Gaze in front.Bend the left elbow, bringing the left hand down the center of the back.Bring the right arm out to the right side, bend the elbow and bring the right arm up the center of the back.Turn the palm up and, with another inhalation, stretch the arm straight up toward the ceiling, palm turned back.

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.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.Hold hands behind the back.Draw both elbows toward the center.

Benefits for Gomukhasana Yoga Pose:

1.Stretches the ankles, hips and thighs, shoulders, armpits and triceps, and chest.

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