Question

Describe the procedure for performing Gomukhasana along with its benefits and contraindications.

Answer 1

Procedure:

1. Sit with the legs extended forward.
2. Bend the right leg at the knee and place the right foot close to the left buttock.
3. Fold the left leg at the knee and place the left foot close to the right buttock.
4. Take the left arm over the left shoulder and the right arm behind the back; hook the fingers of both hands at the back.
5. Sit comfortably in this position for 10–15 seconds.
6. Release the fingers, bring the arms down, straighten the legs and repeat by changing the position of the arms and legs.

Benefits:

1. Increases concentration and induces inner peace.
2. Helps in correcting postural deformities like drooping shoulders.
3. Helps in improving lung capacities.
4. Is helpful in arthritis.
5. Relieves backache, sciatica and general stiffness in the shoulders and neck.
6. Reduces stress and anxiety.
7. Strengthens the muscles of the legs.

Contraindications:

1. Shoulder pain, backache, hip or knee pain, or stiffness in the shoulders.
2. Hip problems or injury at the knee, hamstrings and quadriceps.
3. Sciatica.
4. Neck and shoulder injury.
5. Pregnancy.