Health Benefits of Gomukhasana

Gomukhasana, also known as the cow face pose, is a seated yoga posture that offers numerous benefits to people who practise it regularly. One can perform Gomukhasana while sitting on almost any surface (even a chair with some modifications) and enjoy a relaxed body and improve their flexibility. Let’s learn more about the benefits of Gomukhasana.

Gomukhasana Benefits

Gomukhasana is extremely beneficial for people with a bad posture; here are some of the most prominent benefits of practising Gomukhasana:

• Promotes relaxation

When performed regularly for 10 minutes or more, Gomukhasana reduces fatigue, stress, and anxiety levels in an individual. It is an excellent yoga pose for relaxing the body and mind.

• Helps in controlling type 2 diabetes

Gomukhasana benefits a person with mature onset diabetes mellitus or type 2 diabetes by stimulating the kidneys and alleviating symptoms. Practising yoga daily with poses, such as Gomukhasana, can lower stress levels and reduce the chances of getting diabetes for high-risk individuals.

• Releases backaches, sciatica, and stiffness from the neck and shoulders

People who lead a sedentary lifestyle and/or complain about frequent backaches, stiffness in the shoulder region, and sciatica can benefit from practising Gomukhasana regularly. Additionally, it also improves their posture, thereby preventing the frequent episodes of pain and discomfort by opening the chest.

Tennis players often experience stiffness in their shoulders and arms and there is usually a lack of muscular balance in their arms as most tennis players predominantly use one hand to play. Practising Gomukhasana can greatly help tennis players to stretch both arms and shoulders.

• Helpful in the management of non-alcoholic fatty liver disease (NAFLD)

A retrospective case series conducted in 2021 indicated that practising yoga such as Gomukhasana and pranayama for 20 minutes regularly can help in the management of NAFLD. The small group of people with NAFLD who participated in the study showed improvements in the levels of blood sugar as well as blood lipids and exhibited elevated liver enzymes and liver fibrosis. However, in-depth research with a high sample size is required.

• Improves flexibility

Gomukhasana is great for stretching the ankles, hips, thighs, and hands. There are multiple variations of this pose for a person who can’t perform the classical version. One can slowly work their way towards achieving flexibility and hold the pose for longer durations to enjoy some amazing Gomukhasana benefits.

People who have slightly knocked knees may also benefit from practising Gomukhasana.

Procedure of Gomukhasana

Here is a step-by-step procedure for performing Gomukhasana:

• Start by sitting on a yoga mat with an upright back, bent knees, and feet on the ground.
• Transition into Dhyana Veerasana by sliding your left ankle to the right hip and right leg to the left hip so that your left knee is on top of the right knee.
• Reach behind your back with the right hand and over the left shoulder with your left hand and try to hold your hands behind your back.
• Try to bring the raised elbow behind your head.
• Hold this position for about 2 minutes or more depending on your flexibility.
• Release everything and return to the starting position.
• Repeat the same steps on the other side with your right knee on top of the left.

There are many variations of Gomukhasana for people who cannot do the classic version. Some of them are listed below:

• Using a blanket, yoga block, pillow, or bolster under the bum can make the pose relatively more comfortable for people who are not flexible enough or don’t feel comfortable sitting on the ground.
• People who can’t hold their hands behind their backs should consider using a towel, resistance band, or a piece of rope to hold and gradually reduce the distance between their hands until they can finally hold hands.
• People who are comfortable with the classic version and want a challenge can try doing a forward bend while holding their hand behind the back.

Who Should Practice Gomukhasana?

Gomukhasana is a beginner-friendly yoga pose with multiple benefits, and anyone can practise it. However, the following group of people are recommended to avoid it:

• People who have a shoulder/neck/knee injury or severe pain in these areas should avoid this asana; it is recommended to wait till they heal to practise Gomukhasana.
• People who experience pain while performing this asana; feeling the stretch or a little uncomfortable is okay, but feeling pain while doing Gomukhasana indicates a problem.
• People who have a muscle tear or pain in their thighs should not practice this asana.
• People with bleeding haemorrhoids/piles should not practice this Gomukhasana.
• People who have spondylitis should not practice this Gomukhasana.