Gomukhāsana and the Spine: Aligning for Balance and Posture

Introduction – Gomukhasana (Cow Pose)

Gomukhāsana is derived from the Sanskrit words Go  meaning “Cow”, Mukha meaning “Face”  and āsana meaning “Meditative Pose”. The thighs and calves are placed on top of each other in such a way that they are wide at one end and tapering at the other. Performing this asana, the body resembles a cow’s face. 

Gomukhasana is considered one of the most important asana for Diabetes. It is also known for opening the hips. Hips are known as storage depot for stress, anxiety and fear. Being in this pose for few breaths while concentrating on your respiration process will release tensions accumulated in the deep muscle tissues and thereby will overcome the negative effects. It also improves posture because of the intense focus on lifting the spine. Gomukhasana benefits include improved flexibility in the hips and shoulders, enhanced posture, and a deep sense of relaxation and mental clarity.

Powers Of Cow

Physical Powers

The physical powers of the cow are written all over its docile yet powerful body. Cow is an amazing animal as she always releases oxygen in her respiration process. Keeping the cow around will always enhance the pure environment surrounded with pure air.

The legs of cows are so strong that they can spend hours in standing position while gracing, mating and nursing. They have rectangular and symmetrical bodies and well balanced faces. The yogi could strengthen his body, and allow it to become balanced like that of a cow through the mindful and regimented practice of the Gomukhasana.

Mental Powers

Generosity, endurance, calmness, compassion, bliss are some of the Powers of the Cow. The cow pose is a shortcut to the quarters of the inner saint. The power of the cow makes you ideal for spiritual life and brings your thoughts to yield. Gentle compassionate and peaceful thoughts are noticeable attributes of the yogi who loves the cow pose.

Psychic Powers

The psyche of the cow is forgiving, protecting and powerful. The cow is a powerful animal. Cow symbolizes nourishment, fertility, sacrifice and motherhood. The cow spirit brings about abundance, fullness, selflessness, and protective compassion.

How To Do The Asana

Overview & Steps

• Start with a staff pose; use your hands to bend the legs to cross each other at the knee, your feet remain on the floor.
• Take a deep breath and extend your right arm in lateral direction. Roll back your arms inward, the thumb pointed downward and your palm facing upward.
• Exhale and bring the arm to align to the spine, Inhale and stretch your left arm forward. Then stretch it skyward.
• Exhale and curve the elbow of the left arm to make it touch the right arm.
• Hook the fingers to form a strong grip.
• Lift the left elbow and shoulders up and down slowly like from shoulder blades of a cow while it walks.
• Expand the chest and inhale deeply. Maintain this posture for 60 seconds before getting on with the respective sequence.

Safety & Precaution To Prevent Injuries

• Use a blanket or bolster to support and lift the sitting bones.
• If you have sciatica, the use of a props under the hips or folding forward could aggravate the condition.
• In case you are unable to hold the hands, you may like to use a strap holding it with the two hands and trying to close the gap between the two hands.

Anatomy Of Gomukhasana

Upward and downward rotation of the scapula needs to precede adduction to avoid over mobilizing the shoulder joint. If the scapula doesn’t mobilize, there can be too much movement in the glenohumeral (Shoulder joint), causing over mobilizing in the joint capsule or impingements in the tendons of the biceps brachii and supraspinatus (Upper back muscles).

If the hip joints are not sufficiently mobile, excessive torque can result in the knee joints. Great care should be taken to avoid any strain in the knees, because the menisci (Cartilage between the joints) are most vulnerable when the knee joints are semi flexed.

Preparatory And Follow Up Poses

Preparatory asana –

• Baddha Konasana
• Supta Virasana
• Supta Baddha Konasana
• Supta Padangusthasana
• Upavistha Konasana
• Virasana

Follow up asana – 

• Ardha Matsyendrasana
• Bharadvajasana
• Garudasana

Key Alignment Of Asana

Importance Of Breathing In Gomukhasana

While performing the Cow pose, the chest opens up wider and allows more oxygen to be acquired in the lungs. Also the diaphragm extends which results in more oxygenated blood supply across the body. This process increases the flexibility and gives the strength to perform the pose at ease. This pose is considered to increase the respiration process which will detoxify the whole body.

Process Of Meditation In Gomukhasana

(Sthiram Sukham Asanam)

• Upon the final pose, when the practitioners are able to stay for the extended time period, they can focus on the process of visualization. This will give the glimpse of Meditation which can be beneficial for exclusively practicing Meditation.
• At this point practitioners may withdraw their senses away from the mental and physical object and focus on the visualization process.
• Visualize a Cosmic Cow full of positive energy and powers. Try to emerge yourself into this great power. Slowly visualize yourself transforming into the vast cow which is the source of cosmic energy.

Benefits Of Gomukhasana

1. Physical Benefits

• The cow pose is all about stretching. Stretching the ankles, hips, thighs, shoulders, armpits, triceps, and chest.
• The cow pose also aligns the spine and the posture. It is a perfect pose for putting the spine in alignment.
• The cow pose strengthens the forearms and fine muscles of the palm.
• The cow pose Stimulates the kidneys
• Best therapeutic for diabetes.
• Practicing the Gomukhasana also aids in the treatment of sciatica.

2. Psychological Benefits

• The cow pose builds emotional balance.
• It offers inner calmness and deep and lasting relief from anxiety and stress.
• As a result of this asana, the spine opens the energy channels, which releases tensions, and revitalizes the brain. Calm Mind Increases Creativity, Enhances Concentration, and Alters into a Healthier Perspective.

3. Mystical Benefits

This asana is related to the Power of Healing, Will Power, Memory and the Power of forgetting & forgiving.

The cow’s mystical powers include longevity, motherhood and protection. The cow has always been a symbol of mother hood because of the animal’s way of selflessly tending for its calf. Compassion, Kindness, ability to empathize and acceptance are some of the mystical benefits of the cow. 

4. Spiritual Benefits

Performing Gomukhasana cultivates the Generous Heart, Kind Speech, a Life of Service and Compassion, these are the things which Recommence Mortality. This pose encourages practitioners to focus on moral values as well, which is the most important element of human life. 

Also with the regular practice of the Cow Pose, Swadhisthana Chakra which consists of the Hips, Sacrum and genitals are stimulated and activated. This means that the energies that kindle and maintain creativity, mobility, procreation, desire, pleasure, and bonding are released in you and are manifested in your inner self when the cow pose is practiced.

Contraindications

• People with injured ribs should stay away from this pose.
• Wrist injuries, neck injuries and injuries on the forearms are to be given attention while performing the Gomukhasana.
• Lower back and spine injuries are to be taken into account during the cow pose.
• If pregnant, do not fold forward during the first trimester
• Do not practice if you have serious knee problems

Conclusion

Discover the effects of Gomukhāsana, the Cow Face Pose, on your spine, fostering balance and posture. This key pose, highlighted in our Yoga Teacher Training in Rishikesh, holds significance for aligning the spine. Incorporating this pose into your practice can lead to significant improvements in overall well-being. For those interested in deepening their yoga journey, consider enrolling in a yoga teacher training program.

Rishikul Yogshala in Rishikesh offers comprehensive courses like the 100 Hour Yoga Teacher Training In Rishikesh, 200 Hour Yoga Teacher Training In Rishikesh, 300 Hour Yoga Teacher Training In Rishikesh, and 500 Hour Yoga Teacher Training Rishikesh. These programs are designed to help you master your practice and share the transformative power of yoga with others.