Gomukhasana in yoga also known as the cow’s face pose a part of the backward bending yoga poses mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati. They are a part of postures that turn the body out to face the world. They are stimulating and extraverting. In this article, we will easily and comprehensively learn how to do Gomukhasana – Cow’s Face Pose In Yoga, breathing pattern while doing this yoga pose, benefits of Gomukhasana – Cow’s Face Pose In Yoga, its various variations, precautions, and notes for practitioners.   

How to do Gomukhasana – Cow’s Face Pose In Yoga

• Sit in dhyana veerasana so that the right knee is directly above the left knee.
• Stretch the left arm to the side and then fold it behind the back.
• Stretch the right arm up above the head, then fold it over the right shoulder.
• The back of the left hand should lie in contact with the spine while the palm of the right hand rests against the spine.
• Try to clasp the fingers of both hands behind the back. Bring the raised elbow behind the head so that the head presses against the inside of the raised arm.
• The spine should be erect and the head back. Close the eyes.
• Stay in this position for up to 2 minutes.
• Unclasp the hands, straighten the legs and repeat with the left knee uppermost and the left arm over the left shoulder.

Breathing pattern while doing Gomukhasana – Cow’s Face Pose In Yoga

• Normal in the final position. 

Benefits of doing Gomukhasana – Cow’s Face Pose In Yoga

• Gomukhasana is an excellent asana for inducing relaxation. 
• If practised for 10 minutes or more, it will alleviate tiredness, tension and anxiety. 
• It relieves back­ ache, sciatica, rheumatism and general stiffness in the shoulders and neck, and improves posture by increasing energy, awareness, and generally opening the chest area. 
• It alleviates cramp in the legs and makes the leg muscles supple.

Precautions while doing Gomukhasana – Cow’s Face Pose In Yoga

• Avoid in case of shoulder injury, pain in thighs hip knee shoulder hands and legs. 
• Avoid injury to muscle ligament and tendon of leg or sprained leg.
• Avoid if suffering from piles, spondylitis, knee injury, neck injury, varicose veins, frozen shoulder, severe sciatica pain

Backward Bending Yoga Poses Series

Backward Bending Yoga Poses

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Gomukhasana – Cow’s Face Pose In Yoga is a part of the Backward Bending Yoga Poses Series. Backward bending poses and Gomukhasana – Cow’s Face Pose In Yoga come under the intermediate level yoga poses. In case you are a beginner in yoga, you should explore the beginner group of yoga poses. These include  Pawanmuktasana series, relaxation postures in yoga, meditation postures in yoga, vajrasana group of asanas, standing asanas, Surya Namaskara (Sun salutation), and Chandra Namaskara (moon salutation).

Backward bending yoga poses are postures that turn the body out to face the world. They are also dynamic postures that move counter to gravity and, there­fore, require strength and energy to perform. The general benefits include stretching the abdominal muscles, toning, and strengthening the muscles controlling the spine.

The backward bending yoga pose series includes the following 13 yoga poses

1. Saral Bhujangasana – Easy Cobra Pose In Yoga.
2. Bhujangasana – Cobra Pose In Yoga
3. Tiryaka Bhujangasana – Twisting Cobra Pose In Yoga
4. Sarpasana – Snake Pose In Yoga
5. Ardha Shalabhasana – Half Locust Pose In Yoga
6. Shalabhasana – Locust Pose In Yoga
7. Saral Dhanurasana – Easy Bow Pose In Yoga
8. Dhanurasana – Bow Pose In Yoga
9. Kandharasana – Shoulder Pose In Yoga
10. Ardha Chandrasana – Half Moon Pose In Yoga
11. Utthan Pristhasana – Lizard Pose In Yoga
12. Setu Asana – Bridge Pose In Yoga
13. Gomukhasana – Cow’s Face Pose In Yoga

We hope that through this article you were able to understand how to do the Gomukhasana – Cow’s Face Pose In Yoga easily, its benefits, and precautions.

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