Gomukhasana

Audry Afrininta (200hr Yoga TTC 7/14 Weekend)

English Name: Cow Face Pose

Sanskrit Name: Gomukhasana

Step by step Instructions:

1. Start in Dandasana. Spine straight, hands on the side and keep both of your feet on dorsiflexion. unnamed

2. IN – Chest up, spine straight. EX – Bend your right knee and place your thigh above your left thigh. Placing your foot on the side of your left hip.

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3. IN, still with your spine straight. Bend your left knee patella facing the front and place your left leg heel on the left side of your hip

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4. IN swing your right hand up and left hand back towards your back. Try to straighten your right elbow to face the ceiling and left elbow facing the floor.

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5. EX – grab your hands or your fingers to leave no space between them if possible. Hold your Gomukhasana pose and breathe.

Modifications : Use Yoga Strap or Towel

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6. Release and back to Dandasana

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Video: http://youtu.be/p5WssKcMouU

 

Muscles Activated:

  • Chest: Pectoralis Major (upper arm contraction) and Pectoralis Minor (lower arm contraction)
  • Pelvic Girdle and Thighs: Gluteus Maximus and Vastus Teralis
  • Arms: upper and lower arm Triceps
  • Shoulder (external rotation): Infraspinatus (upper arm contraction) and Subscapularis (lower arm contraction)

Benefits:

Physical

  • Strengthen your arms and thighs muscles
  • Improve the back posture from the stretch as well as to treat back problems and sciatica
  • Helps to improve digestive system and reproduction system

Mental

  • Helps to relax and release stress/tension
  • Helps to improve your breathing
  • Increases focus and to have a clear mind

Spiritual

  • Activates Svadhisthana Chakra
  • Increases energy level in the torso

Precaution & Contraindication

            People with the following problems will need to avoid the posture

  • Knee
  • Hip
  • Neck
  • Shoulder

            Modifications

  • Use towel or yoga strap if you can’t grab your hand
  • Use towel for your tailbone if it hurts

Counter Pose

  • Dandasana
  • Tarasana
  • Baddha Konasana

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