Sanskrit: Gomukhanasana Western Term: Cow-Face Pose
Origin of Word Go = cow; Mukha = face
Saying “moooooooooo” may help release tension from mind and body, it also may help with breath
Type of Asana: seated pose
1. Sit on the ground with your head and spine erect. Extend both legs straight out in front of you in dandasana (staff pose). Place your palms down on either side of your hips bringing the weight into your hands. Raise your body above ground level so that you can bend your right leg backward and sit on your right foot. Using the help of your hands (if necessary), bend your left leg so that your left knee is over your right knee and the left heel touches the right heel (or lower part of your right thigh in early stages).
2. Inhale as you reach your right arm out to the side. Exhale bending the right arm at the back, bend the arm at the elbow and lift the forearm upward. Lift your left arm over the shoulder, bend it at the elbow and place the left hand at the back below the neck. Try to connect the fingers of both hands behind the shoulder blades with your head upright.
3. Stay in the posture for about a minute or until your breaking point (you’ll know your breaking point, each person has a different point).
4. Make sure to do both the right and left leg and arm.
*keep knees on top of one another keeping sits bones grounded
*stay tall in the spine with elbows coming toward the back wall
*engage core, keep rib and hip connection
Emphasized Body Parts: legs (gluteus maximus & vastus lateralis), arms (biceps, triceps, brachioradialis) and upper body (latissimus dorsi and pectoralis major)
-decreases cramps and sprains
-increases strength of bones and flexibility of joints in legs and arms
-aids in treating digestive disorders when in full posture
-the total expansions of the chest help the lungs and hearts
-the complete extension of the spine helps the back
Mental Achievements: encourages you to surrender physically and mentally into your sensuality and pleasure
An aid for beginners: kramas or levels of a pose give us yogis with various levels options. For any given pose, there are various levels of difficulty. This krama that I offer is for beginners to the pose: it is often difficult to get both sits bones to rest evenly on the floor, which in turn makes it difficult for the knees to stack on top of each other. If the pelvis is tilted, the spine can’t extend properly. Use a folded blanket or bolster to lift the sits bones off the floor and support them evenly. Also use a strap, if you can’t connect both hands together.
Option for more advanced yogis: after crossing legs and getting arms in position, lean forward and lay the front torso down on the inner top thigh. Stay for 20 seconds, inhale and come up. Move the hands away from the torso if you’re extra bendy in the shoulders and armpits.
Chakra: 2nd chakra, Svadisthana Chakra, that correlates with the hips, sacrum, and genitals. It is located in the lower abdomen and pelvis. The second chakra allows emotional and sensual movement in life, opening one up to pleasure, and learning to “go with the flow.” This chakra is involved with sensuality, sexuality, emotions, intimacy, and desire. This chakra is symbolized by a six-petaled lotus and the color orange.
Want to get your groove on? Bija mantra: “vam” to connect to your sensuality
Yeah, that's groovy
Ancient Sanskirt Proverb: “Hunger, thirst, and desire are like a man’s wives. They do not desert a man throughout his life. Of them, desire is the most faithful. Others leave at least temporary after eating and drinking.”
*Modify or do not do this pose if you have serious neck or shoulder problems
Indulge in pleasure and enjoy a sensual meal. This recipe that I created is healthy and easy to make.
Ingredients: brown rice and quinoa, squash, green beans, asparagus, tomato, mushroom, red onion, spinach, cucumber, olive oil, salt, pepper
1. Cook brown rice and quinoa in large pan with oil and water
2. Chop squash, green beans, asparagus, tomato, mushroom, red onion, spinach, and cucumber
3. Cook squash, green beans, and asparagus in separate pot with boiling water
4. Add all veggie ingredients into brown rice and quinoa to allow juices to cook together for more flavor
5. Add spices as wished
Jasper gives it a thumbs up approval
6. Enjoy your quinoa veggie dish!
Moooooooove toward sensuality and pleasure with cow face pose and have a Happy Halloween!!!
http://www.yogajournal.com/poses/689. Viewed 10/22/12.
http://tulaa7.com/chakra2-orange.html. Viewed 10/22/12.
Mira, Sylva & Mehta, Shyam. “Yoga the Iyengar Way: the new definitive illustrated guide.” Forwarded by B.K.S. Iyengar. US, New York: 2010.