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| Gomukhasana
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| The root "go" in Sanskrit is a distant relative of the English word "cow". Mukha means face. The parted thighs in the asana resemble a cow`s lips and one arm up and one down look like the cow`s ears and so on. Placing both the feet on the ground by the side of the buttocks and keeping the body steady is Gomukhasana, resembling the face of a cow. Notice that the crossed legs look a little like the lips, and the bent-elbow arms, one up and one down, are the ears, which resembles the face of a cow.
 Steps for Practice:
To begin with gomukhasana, sit erect stretching both legs together in front, hands by the side, palm resting the ground, fingers of the hands together.
Fold right leg at the knee and place it on the ground by the side of the left buttock.
Similarly bringing the left leg from above the right leg, place it on the ground by the side of the right buttock. The two soles will remain out towards left and right side.
Place the palms on the knee one above the other and sit erect.
Or place the right palm above the left sole and left palm above the right sole, so that it will resemble the shape of a cow`s ear. Gaze in front.
After some time return to the original position. Afterwards practice it by changing the position of the legs i.e. by placing the right knee above the left knee.
There is also a variation to this asana called the Baddhahastha Gomukhasana:
Steps for Practice Gomukhasana:
Sit in Gomukhasana (simply arranging the legs only).
Now fold your right hand at the elbow and take it towards back.
Place the back part of the palm on your back. Palm should remain in between the two shoulders. Elbow will point towards the ground.
Fold your left hand at the elbow and bring it to the back from above the shoulder. Elbow should point towards the sky.
Now hold fingers of right hand from the fingers of left hand. This is called Baddhahastha Gomukhasana.
Now, release your hands, stretch out your legs. Then again practice it from the other arrangement of the legs and hands.
Remember
To start with, first place the right leg by the side of the buttock then left above the right.
Hips remain straight.
One knee should remain just above the other knee.
Benefits of Gomukhasana
The practice of this Asana removes pain in hip and lower extremities.
This helps in making the spine straight.
This, Asana is very useful in arthritis and piles (dry).
This gives exercise to the lungs automatically.
Limitations of Gomukhasana
Those suffering from bleeding piles, serious neck and shoulder problems should not practice it.
Beginners Tip: Beginners often have a difficult time getting both sitting bones to rest evenly on the floor, which can make it difficult for the knees to stack on top of each other evenly. When the pelvis is tilted, the spine can`t properly extend. Use a folded blanket or bolster to lift the sitting bones off the floor and support them evenly. In the Baddha hasta variation, if hands could not catch each other then keep them only folded towards back.
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