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Yoga Day is now just 15 days away. On June 21st, the entire nation and the world will celebrate International Yoga Day. In this context, the Ministry of AYUSH recommends *Gomukhasana* (Cow Face Pose)—a simple yet effective *asana*. This pose can be practiced by dedicating just a little time each day; it enhances body flexibility, strengthens muscles, and alleviates daily fatigue.
*Gomukhasana* derives its name from the positioning of the knees and legs, which resembles the face of a cow. This *asana* specifically targets the shoulders, back, neck, and legs, providing a thorough stretch to the body. It is also easy for beginners to learn.
The Ministry of AYUSH outlines how to practice *Gomukhasana*. Begin by sitting comfortably on the floor. Fold your left leg and place it near your right hip. Then, fold your right leg and place it over the left leg so that the knees stack one above the other. Next, bring your right arm behind your back towards your waist and your left arm over your shoulder towards your waist. Try to clasp the fingers of both hands together. Sit upright and hold the pose—starting with 30 seconds and gradually increasing the duration to 1–2 minutes—while maintaining normal breathing. Then, switch the position of your legs and arms and repeat the process on the other side.
*Gomukhasana* stretches and strengthens the body. It improves flexibility and corrects posture. It relieves stiffness in the shoulders, neck, and back, reduces leg cramps, and makes the legs more flexible. It is highly effective for conditions such as frozen shoulder, neck pain, and cervical spondylosis, while also strengthening the back and biceps muscles.
Furthermore, it helps keep the spine straight and provides excellent exercise for the lungs, thereby reducing the risk of respiratory ailments. Practicing this *asana* for 5–10 minutes daily fosters physical strength and stability. It can be performed in the morning on an empty stomach or in the evening after a light meal. You can start your daily routine with asanas like Gomukhasana. It is an easy way to reduce stress and improve health amidst a busy lifestyle. Practicing it for 10–15 minutes daily offers numerous health benefits. Gomukhasana calms not only the body but also the mind. People of all ages—children, the youth, and the elderly—can practice it. However, if you have a serious medical condition, be sure to consult a doctor or a yoga expert.
Source :- IANS
