Ashtanga Yoga Project

GAUMUKHASANA(Cow Face Posture)

Welcome to Ashtanga Yoga Collection Project!
At AYA, we are attempting to demystify any secrets and misgivings about Ashtanga Yoga.

The following article will try to provide comprehensive and neutral information from various subject-matter experts about Ashtanga Yoga Postures and Practices. We have called this 'Ashtanga Yoga Collection' Project. This project aims to become a ready-reckoner and a reference for yoga teachers and enthusiasts training in Ashtanga Vinyasa Yoga. Although it is not an open forum, we invite participation from Ajarya Teachers as also yoga teachers from all over the world. All your submissions will be reviewed by our panel before they are published online.

• Sit in Dhyana veerasana so that the right knee is directly above the left knee.
• Stretch the left arm to the right side and 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.

• Gomukhasana is very good posture to remove the stiffness of the spine, neck and shoulders.
• This posture very good to induce relaxation.
• This posture helps to ease away tension, so found useful in treating stress-originated diseases like hypertension, diabetes and sexual disorders.
• Gomukhasana helps develop chest and to increase depth of breathing.
• While practicing Gomukhasana the muscles of the lower back, buttocks and the knees are properly stretched so Gomukhasana is beneficial in backache, sciatica and rheumatism.
• Pelvic and reproductive organs are toned and massaged by regular practice of Gomukhasana.
  Contraindications and Cautions;
• Avoid Gomukhasana if you have serious back or shoulder problems.
• If there is pain in the knees or hips, try not to extend the feet too far back.
• Avoid this asana if you have piles.