Asana Insight
Gomukhasana Arms
(Cow's Face Pose)
Gomukhasana is a wonderful chest and hip opener, and it includes one of yoga's most classic arm positions. To experience the full benefits of this challening arm position, it's important to focus on more than simply clasping hands behind the back. Gomukhasana can be thought of as a preparation for both headstand and shoulderstand, by developing the alignment necessary to support the body in each inversion.
Take a look at the picture below, and notice the alignment of each arm. Can you see how the top arm is in headstand position, and the bottom arm in shoulderstand position?
It can very difficult to focus on the alignment of the arms in headstand and shoulderstand when you are actually in each pose. Use gomukhasana to explore the subtleties of each position, without bearing weight on the arms.
Developing headstand arm alignment: Once the top arm is in place (with or without clasping hands behind the back), roll the elbow in toward the face. Notice how this rotation of the upper arm broadens the upper back. Feel the shoulder blade spread from the center of the back, near the spine, toward the outside of the rib cage. This action is important for supporting and stabilizing the body in headstand. In particular, this action can help prevent over-arching of the spine.
Developing shoulderstand arm alignment: In gomukhasana, the lower arm has a tendency to roll forward. You can see, and feel, this as a collapsing and rounding of the chest on that side of the body. Counter this tendency by consciously rolling the shoulder back and down, and rolling the upper arm out (away from the midline of the body). This action will retract the shoulder blade and draw it towards the spine. Feel the opening of the chest. This is the same action that allows you to take full weight on your shoulders in shoulderstand. In shoulderstand, the action of drawing the elbows together behind the back opens the chest and creates a sturdier base of support for the rest of the body.
Teachers can use gomukhasana to help beginning students prepare for inversions. This can be particularly helpful when students are nervous about inversions - it gives them something practical, and non-intimidating, to explore.
Explore Previous Poses of the Month in Asana Insight