Also, gomukhasana is a calming pose that soothes the muscles. This asana improves the range of motion in the shoulder joints significantly and aids in releasing pressure. It involves your shoulders and hips, which are major sites for persistent pain and tension. Gomukhasana is a very easy but helpful form of exercise. In a study conducted at The Chinese University of Hong Kong, it was found that Hatha yoga (of which Gomukhasana is a part) can enhance cardiovascular endurance, flexibility, and muscular strength ( 2). The ‘stretch’ this pose creates (like most other yoga poses) results in the release of endorphins that induce a feeling of relaxation within your body and mind ( 1). In response to this tension, the spinal cord signals the muscles to relax. When you attempt to pull your hands in this pose, the tension in the muscle-tendon joints of your body gets escalated.

Gomukhasana, or the Cow Face Pose, relaxes the muscles and imparts a sense of calm.

This asana is therapeutic and helps in pressure release. Even if you have tight shoulders, and you continue practicing this asana, in a span of a few months, your shoulders will loosen out. This asana, quite prominently, enhances the range of motion in the shoulder joints. This asana involves your shoulders and hips, both of which are common sites that house tension and chronic pain. With time and patience, you will be able to perform the pose perfectly as it makes your body flexible and easy to stretch. You can begin by trying to take your hands backward, holding elbow to elbow (you don’t have to clasp the fingers), and simply stretching your legs and crossing one over the other.

In case of other restrictions, performing this exercise might be difficult.

Slide the lower arm to the back (you must ensure that you slide your arm as much to the top of the back as possible), then catch the free end of the strap with the upper arm. Start the pose with a strap draped over the shoulder of the lower arm.

If you have tight shoulders and fail to clasp your fingers behind your back, use a strap between your hands.

If you have backache, it is best to consult a doctor before you do this asana, and practice only under the supervision of a certified yoga instructor.

People with rotator cuff injuries, and knee pains must refrain from practicing this asana or look for suitable modifications.

There are some points of caution that you must keep in mind before you practice this asana.

Assan ohda mukh vekhna