Gomukhasana is one of the stretches I learned during my early practice days of Kripalu yoga that made a huge difference in my hips and low back, helping to release the tensions that my passion for sports and a career in carpentry created in these areas.
At first, you may need to sit on a folded blanket, like I did. A slim cushion will work as well, to allow the hips to level off, freeing up the spine to extend.
When I rest my hands on my feet I feel a sense of calmness. Part of our modified series, this pose focuses on just the lower body, to encourage a deep release in the hips.
Other variations include a deep shoulder/arm stretch, which may be too much at first. By just focusing on one part of this pose you can really let go and relax.
Rupali says she used to cry regularly in this pose due to the intensity. It was a ‘good hurt’ so don’t let that scare you off this pose. Now it’s one of her favorites.
There are lots of other arm variations so explore different hand and arm placements to see what’s possible.
Below are some additional details about this asana…as usual, download the pdf of this tip sheet at the bottom of this post.
asana name = gomukhasana
- go = cow
- mukha = mouth, head, face
- asana = seat
benefits
- Deep stretch for hips: gluteus, piriformis and other hip rotator muscles.
- Stretches ankles and thighs.
- Folding forward tractions the low back, giving it a yummy stretch.
- Relieves backache and sciatica.
- Great for relieving deeply held tensions.
contraindications
- Knee pain (see modifications).
modifications
- For tight hips, rest sitz bones on cushion or folded blanket. This will allow for spine extension.
- As hips and legs release, fold forward slowly.
- Too intense? Try an alternative hip stretch, such as sukhasana (easy pose, crossed legs).
- Knee discomfort? Allow thighs to open a bit to lessen stretch; alternatively, prop with blocks or cushion between knees.
attitude
- Pure sacred humility
Conclusion
Gomukhasana is another of those “workhorse poses” that we’re featuring as part of our modified series of tip sheets. This pose is not really showy but gets a lot of work done in a short amount of time.
It’s super important to work with your body gradually, coaxing the hips to melt open; not forcing the knees down.
Be mindful of any discomfort in the pose, a warning sign to make adjustments or move even slower.
What you can do next
- Please feel free to share in the comments below…we’d love to hear your thoughts and reflections on this article!
- SUBSCRIBE to Rupali’s YouTube channel for beautiful relaxing meditation music. It’s FREE!
- Because this website is a free offering to the yoga community, we welcome donations! Buy us a ‘booch here!
- Grab your free tip sheet below…
New to teaching? Check out Rupali’s Transform Your Yoga Teaching: The 5 Essential Elements of Teaching an Awesome Yoga Class for an easy-to-follow system of constructing your classes that will deliver a rich experience for both you and your students EVERY SINGLE TIME.
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