Gomukha-asana steps and benefits - The Cow face Pose

Gomukha - asana

The Sanskrit word garuda means eagle. In Hindu mythology Garuda is known as the king of birds. He transports the God Vishnu (shown with a bow and arrow in the illustration to the left) and is said to be eager to help humanity fight againt deamons.

"Placing the right ankle on the left side and the left ankle on the right side, makes Gomukha-asana, having the appearance of a cow."

Instructions:

1. Sit in a crossed-leg position, proper leg over left.

2. Spread the legs as some distance aside as feasible with out bending the knees.

3. Bend the left knee and location the lowest of the left foot towards the internal left thigh.

Bring the left heel as near the perineum as feasible. Keep the left knee at the

ground.

4. Grasp the proper foot with the left hand and retaining the foot at the ground location the heel

of the proper foot towards the front-left part of the left buttock. The proper knee should

be immediately on pinnacle of the left knee..

5. Inhale slowly thru the nostrils and lift the proper quit the top and bend the

proper elbow. Reach at the back of the lower back with the left hand and clasp the hands of both

arms (forming an "s" formed lock).

6. Hold the posture so long as you could with no trouble keep the inhale breath. Exhale slowly

after which repeat the posture reversing the fingers and legs.

Comments:

This posture stretches the fingers, top lower back, chest and the perimeters of the chest and abdomen. As the shoulder blades are stretched backward the lungs are multiplied and because the stomach muscle mass are lifted the belly is toned. It enables to alleviate neck strain, backache and tight shoulders. The arms, hands and wrists are strengthened.

Duration/Repetitions:

You can both keep the posture at the same time as the breath is held or you could strive maintaining the posture at the same time as breathing

lightly thru the nostrils. If you pick to breath, then keep the posture for thirty seconds to a minute.

Repeat the gomukha-asana to a few instances on every aspect.

Variations:

If you're not able to fasten the hands at the back of the lower back you could draw close one stop of a small piece of material in

the proper hand and the alternative stop of the material withinside the left hand.

Benefits of Gomukhasana:

1. Stretches your butt (aka Gluteus Maximius, Minimus, and Medius) which enables relieve tightness for your hips and decrease lower back pain.
2. Opens your shoulders and will increase the variety of movement to your shoulder joint.
3. Stretches the chest.
4. Stretches triceps and strengthens biceps.
5. Stretches quads (thighs).
6. Gomukhasana is one of the few poses we do in yoga wherein we internally rotate the arm/shoulder. This motion stretches your outside rotators, which might be greater normally utilized in yoga, and prepares them for paintings in different poses. Because your arms press into your lower back on this pose it encourages right alignment of your backbone and enables make stronger your lower back.
7. Stretches the lattisimus dorsi (“lats”) on the side with the raised elbow.