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Gomukhasana Gives You a Commanding Poise with Your Chest Thrust Out

The Gomukhasana or the Cow Pose of Yoga stretches your chest and develops in you the poise of keeping your chest thrust out. This gives you a confident poise. In addition this pose also stretches your ankles, hips thighs, shoulders, armpits, biceps and triceps.

Gomukhasana - the Cow Pose of Yoga

This is one Yoga exercise that gives you a commanding poise with your chest thrust out. This exercise stretches your chest and makes your spine ramrod straight. With such poise you would exude self-confidence and also develop it in the process.

How to Do the Gomukhasana

Sit on a mat with your legs spread straight from your hips. Now bend your right leg from your knee and place the right foot under your left buttock. Now bend your left foot and place your left knee on top of your right knee. This is a skillful move and is not easy to do at the first go. You will need days of practice to master this. Only those with a naturally supple hip can do it at their first attempt.

If you find doing this difficult to stack you knees one above the other you may to begin with sit in the Vajrasana pose with legs folded at knees and calves beneath thighs. But do keep up with the practice of trying to stack you knees one above the other when doing the Gomukhasana, as it is this sitting posture that can stretch your chest to the maximum.

Once you have taken the sitting posture, inhale and lift your right hand and hold it upright straight from your shoulder. Now rotate it and take it towards your back, behind and beneath your shoulder. Place your palm on your back with your palm facing away from your back. The back of your palm rests on your back, precisely between your two scapulae (shoulder blades).

Now take your left arm and raise it likewise straight from your shoulders and take it right over and above your shoulders to reach your back. Take your left palm towards your right palm and grasp your right palm with your left palm.

This is easier said than done. Only those with a supple physique will be able to grasp their two palms at the first attempt. If you find it difficult you may use a belt or a rope and dangle it from your left hand that has gone over your shoulder. Now grasp the belt with your right hand. Keep up with your practice till you can reach your left palm to grasp your right palm without the use of a belt.

Once you grasp both your palms breathe easy with your chest thrust out. An extension of this pose is to bend forward and touch your nose to your knee.

How to Come Out of the Gomukhasana

Relax the hold of your two palms on each other and release your hands easily. Do not do this abruptly as you may tend to bend forward with the sudden release of the hold of your palms on each other. Bring your arms forward and rest them by your side. Lift your left foot that rests above your right foot, straighten it from the knee and place it straight in front of you. Do likewise with your right foot. Now after a pause bend your left foot first and place the right foot on top of the left foot and repeat all the other steps. Keep breathing normally all through this exercise.

Benefits of the Gomukhasana - The Cow Pose Stretches Your Chest and Stiffens your Shoulders

The main benefit is that it stretches your chest and develops in you the poise of keeping your chest thrust out. This gives you a confident poise. In addition this pose also stretches your ankles, hips thighs, shoulders, armpits, biceps and triceps.

For maximum benefit you may do this posture along with other Yoga exercises like the Handstand to strengthen your arms, the Adho Mukha Svanasana, Reverse Naukasana, the Normal Naukasana, Bhujangasana and Vrishchikasana to resist sciatica and other back ailments, Mandukasana to resist diabetes, Halasana to give all-round exercise to your body, Shavasana to regain your energy, Shirashasana to nourish your brain cells, Anulom-Vilom to oxygenate your heart and Kapalbhati to resist heart ailments.

Who Should Not Do the Gomukhasana

Those who have any neck shoulder or knee injury should not do this exercise. In any case do consult your doctor and yoga instructor before you take up this exercise.

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