Yoga For Well-Being

Gomukhasana
(Cow Face Pose):
Pose demonstrated by Master Kamal M

Etymology:
Go – Cow, Mukha – Face, Asana – Posture.
The feet on both sides represent the cow’s ears and the crossed legs look like the cow’s face.

Chakra awareness:
Heart Chakra (Anahata Chakra) and Root Chakra (Muladhara Chakra)

Practice level: Basic
Classification: Seated and stretching pose

Step by step

  • Sit in a relax position, lean back with the support of both arms and spread your legs.
  • Fold your left leg and place it under your right buttock.
  • Fold your right leg and place it on top of your left thigh.
  • After folding both legs, check and make sure the right knee is on top of the left knee.
  • Bend your right arm below your body and place it behind your back.
  • Bend your left arm above your head and over your left shoulder, and place it behind the back as well. The two hands should be managed to hold each other.
  • Keep your back straight and expand your chest once you enter into the final position.
  • Concentrate on your breath after you settle in the final position. Hold the pose for 20 to 30 seconds.
  • When you feel comfortable, release your fingers, bring your hands on the knees, uncross the legs and practice the reverse position (the opposite side) for the same period of time.

 

Warm up sequences

  • Virasana (Hero Pose)
  • Badha Konasana (Bound Angle Pose)
  • Upvistha Konasana (Wide-angle Seated Forward Bend)
  • Supta Virasana (Reclining Hero Pose)
  • Vriksasana (Tree Pose)
  • Garudasana (Seated Eagle Pose)

 

Contra-indications
Avoid this pose if you have any pain issues or injuries of the shoulder, neck or knee.

Asana Anatomy
Joint actions

  • Arm internal rotation and external rotation
  • Knee extension
  • Hip extension and internal rotation

 

Major muscles involved
Deltoid, Pectoralis, Trapezius, Latissimus dorsi, Gluteus maximus, Gluteus medius, Sartorius, and Fibularis muscles.

 

Health benefits

  • Relieves backache, sciatica and rheumatism.
  • Reduces stress and anxiety
  • Helps to control high blood-pressure
  • Stimulates kidneys
  • Reproductive organs are toned and massaged with regular practice
  • Alleviates cramps in the legs and makes the leg muscles supple.

 

Physical (Anatomical) Benefits

  • Stretches ankles, hips and thighs, shoulders, armpits, and triceps
  • Strengthens muscles of ankles, hips, thighs, shoulders, triceps, inner armpits and chest
  • Elongates spine

Beginners tips
For beginners, it might be hard to hold your hands at the back. In this case, you can use a strap and hold it between the hands.

Kamal M
Founder and Director of SambalaBhu Yoga
Master Kamal has over 13 years of professional Yoga teaching experience in Hong Kong and India. He specializes in teaching Vinyasa Yoga, Yoga Meditation, Hatha Yoga, Power Yoga, Yin Yoga, Ashtanga Vinyasa, Restorative Yoga, Pre-Natal and Post-Natal Yoga. Master Kamal was a Champion in State Yoga Championship of Tamil Nadu Yoga Association and also obtained other various awards in India. He holds an MSc in Yoga and PG Diploma Certification from Annamalai University in Tamil Nadu, India. He has also completed RYS Yoga Alliance 200 Hours Teaching Training.
Email: info@sambalabhuyoga.com | Tel:+852 3586 9630
www.SambalaBhuYoga.hk

 

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