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How to do cow face

Cow Face – Gomukhasana

Gomukhasana or the Cow-face Pose derives its name from Sanskrit where “go” means cow and “mukha” means face. The word “go” also means light thus “gomukh” refers the light in or of the head or lightness of the head

Basic Instructions(Beginners)

1. Sit on your knees.
2. Lift your left arm over the head and bend the elbow to place the left palm in between the shoulder
blades. Lower the right arm and bend the elbow so that the right palm reaches towards the left palm.
3. Clasp the hands behind the back in-between the shoulder blades.
4. Hold the position for 30-60 seconds breathing normally. Keep the head and neck erect.

Basic Instructions(Advanced)

1. While being seated comfortably the legs are crossed and the right heel is grasped and set against the base
of the left hip, keeping the right hip on the seat. The left knee is made to lie over the right knee. The left heel
is touched with the back side of the right hip. The heels should be kept tightly pressed against the hips. Both
the thighs experience a firm pressure and stretch in this posture.
2. Lift your left arm over the head and bend the elbow to place the left palm in between the shoulder
blades. Lower the right arm and bend the elbow so that the right palm reaches towards the left palm.
3. Clasp the hands behind the back in-between the shoulder blades.
4. Hold the position for 30-60 seconds breathing normally. Keep the head and neck erect.

Benefits

• It helps to make the spine straight and improves body posture.
• It is very useful in arthritis and dry piles.
• This asana is also beneficial in respiratory problems as it automatically gives exercise to the lungs.

YOGA ASANA GUIDE
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