Gomukhasana means the cow-face posture. The nomenclature is made up of the two Sanskrit terms ‘Go’ and ‘Mukha’ which mean ‘cow’ and ‘face’ respectively. The position of the legs of the yoga practitioner in the final Gomukasana posture is akin to that of the face of a cow — hence the name.
Methodology of Gomukhasana Yoga
- Assume the Sukhasana position.
- Stretch out your legs in front.
- The left leg will have to be slightly folded back.
- Draw in the left foot.
- Place the left foot beneath the right thigh.
- Set the left heel beside the right buttock.
- The left heel should be touching the buttock.
- Your left toe and the lower edge of that foot must lie flat on the ground.
- The left sole will have to be turned upwards.
- The left toe should be pointing away from the body.
- The left thigh has to lie straight in front of you.
- Raise the right knee.
- Draw in the right foot.
- Cross the right foot over the left thigh.
- The right heel should be touching the left buttock.
- The knees will have to be placed one atop the other.
- Both the knees must be in front of you.
- Sit erect.
- Twist the left arm from the elbow.
- Bring the left forearm upwards behind the back.
- Move up the back of the hand along the spine.
- Push the forearm up as far back as is possible.
- Now raise the right arm straight up.
- The right upper arm should be touching the ear.
- Fold the right arm backwards at the elbow.
- Slide down the right forearm behind the back over the right shoulder.
- The right palm and fingers will be facing inwards.
- When the right hand meets the left hand, lock the forefingers of both the hands.
- Keep erect the spine, neck and head.
- Look straight ahead.
- Slowly return to the starting position.
- Repeat the procedure after reversing the positions of the arms and the legs.
Advantages of Gomukhasana Yoga Asanas
Gomukhasana strengthens the muscles of the thighs, hips, chest, shoulders, upper arms, and the upper back.