Gomukhasana(Sanskrit:गौमुखासन;IAST:Gomukhāsana) orCow Face Pose[1]is a seatedasanainhatha yogaand modernyoga as exercise,sometimes used formeditation.
Etymology and origins
editThe name comes from the Sanskrit गौgomeaning "cow", मुखmukhameaning "face" or "mouth",[2]and आसनāsanameaning "posture" or "seat".[3]The crossed legs are said to look like a cow's mouth, while the bent elbows supposedly look like a cow's ears.[1]
The pose is ancient as it is described in theDarshana Upanishad(3.3–4), written around the 4th century.[4][5]For instance, it is listed and described within the 84 asanas in the 17th-centuryHaṭha Ratnāvalī(3.7–20).[5][6]However, the current form of Gomukhasana with the hands behind the back is mentioned only in such ancienttantrictexts as theAhirbudhnya Samhita.[5]It is sometimes used formeditationandpranayama.[7]
Description
editThe pose is entered from kneeling by crossing the legs; the heel of the upper leg is tucked in under the lower thigh near the buttock. The arm on the lower leg side is raised, the forearm bent down, while the other arm reaches down behind the back, the forearm bent up, so the hands can clasp between the shoulder blades.[8]
The sitting position can be modified either by putting a folded blanket on the heels, and if need be also one beneath them.[8]
The pose stretches the shoulders. The hand position can be modifiedusing a strapto extend the reach for those who cannot bring the hands together behind the back.[1][9]The pose is contra-indicated for people with arotator cuffinjury.[9]
Preparatory poses for Gomukhasana includeBaddha KonasanaandGarudasana.[1]Counter poses includeDandasana,Paschimottanasana,andPurvottanasana.[1]
See also
editReferences
edit- ^abcde"Cow Face Pose".Yoga Journal.28 August 2007.Retrieved31 July2022.
- ^"Gomukhasana A".Ashtanga Yoga. Archived fromthe originalon 11 February 2011.Retrieved29 January2019.
- ^Sinha, S. C. (1996).Dictionary of Philosophy.Anmol Publications. p. 18.ISBN978-81-7041-293-9.
- ^The Yoga Upanishads.Translated by T. R. Srinivasa Ayyangar. Adyar, Madras: The Adyar Library. 1938. p. 124.
- ^abcSriharisukesh, N.; Pailoor, Subramanya (2019)."A review of asanas referenced in ancient texts and a brief comparative study of selected asanas"(PDF).International Journal of Sanskrit Research.5(4):270–273.ISSN2394-7519.
- ^ Mallinson, James;Singleton, Mark(2017).Roots of Yoga.Penguin Classics. London: Penguin Books. pp.116–119.ISBN978-0-241-25304-5.OCLC928480104.
- ^"Gomukhasana (Cow Face Posture)".TheDivine Life Society.2011.Retrieved28 January2019.
Hence, this Asana is suitable for the practice of Pranayama. Ordinarily you can sit at all times in this Asana for long meditation also.
- ^abMehta, Silva; Mehta, Mira; Mehta, Shyam(1990).Yoga: The Iyengar Way.Dorling Kindersley. p. 56.ISBN978-0-86318-420-8.
{{cite book}}:CS1 maint: multiple names: authors list (link) - ^abSwanson, Ann (2019).Science of yoga: understand the anatomy and physiology to perfect your practice.New York, New York: DK Publishing. p. 60.ISBN978-1-4654-7935-8.OCLC1030608283.
Further reading
edit
- Iyengar, B. K. S.(2005).Illustrated Light On Yoga.HarperCollin.ISBN978-81-7223-606-9.
- Saraswati, Swami Satyananda(1996).Asana Pranayama Mudra Bandha(PDF).Munger, Bihar: Yoga Publications Trust.ISBN978-81-86336-14-4.Archived fromthe original(PDF)on 2015-08-07.Retrieved2019-01-12.