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What is Gomukhasana? Know its Rules and Benefits

What is Gomukhasana? Know its Rules and Benefits

12 October, 2022

Gomukhasana, mentioned in the Yoga Shastra, is one of the important seated postures. It is considered an asana in the category of hatha yoga. It is made up of three Sanskrit words “go” and “mukh” and “asana”. The literal meaning of “gau” is "cow" and “mukha” means "face." While doing this asana, the thigh and calf come into a posture similar to the face of a cow. That's why it is called Gomukhasana, or Cow Face Pose.


Rules for doing Gomukhasana


  • Sit in the position of Dandasana by laying a mat on a flat surface.
  • Spread both your legs in front and your hands should be near the ground adjacent to your body.
  • Now bend your right leg and place the knee under the left thigh in such a way that it touches the buttock.
  • Similarly, keep the left leg bent at the knee and rotate it over the right thigh in such a way that the foot touches the ground.
  • After this, raise the right hand and bend it with the elbow, taking it behind the back.
  • Now take the left hand behind your back and bend it at the elbow and try to touch the fingers of the right hand.
  • Keep in mind that the spine should remain straight in this position.
  • Now stay in this position for 1-2 minutes with your eyes closed and breathe normally.
  • Come to a normal position by opening your hands and straightening your legs.
  • Repeat this process from the other side as well.
  • Practice this asana about 3-4 times.

Benefits of Gomukhasana


  • This asana strengthens the muscles of the back, hips, arms, and shoulders.
  • It relieves spasms of the leg muscles.
  • This asana is considered a good remedy for patients with sciatica and arthritis.
  • Gomukhasana brings flexibility to the body.
  • This asana works to control diabetes. Therefore, it is very beneficial for diabetic patients.
  • Gomukhasana is an excellent posture for providing relaxation to the body.
  • Continuous practice of Gomukhasana reduces physical fatigue, anxiety, and stress.
  • This asana is very beneficial for keeping the heart healthy and protecting it from heart related diseases.

Precautions while doing Gomukhasana


  • If you feel difficulty in holding the fingers behind your back while practicing this asana, do not force it.
  • If there is severe pain in the neck, shoulders, or knees, then do not practice this asana.
  • Avoid doing it if there is any kind of pain or problem in the spine.
  • Patients suffering from bleeding piles should avoid this yoga practice.
  • Pregnant women should avoid this practice.