Gomukhasana (Cow Face Pose)
Learned: Asana Lab
See Manual Pages: 90, A-118
Where this can show up in class: Peak Pada
This pose can be done in the following orientations: Seated.
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | |||
| Back/Second Leg | X | X | |||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Spine Crown Top arm elbow Bottom arm hand |
Legs Pelvis Ankles Feet Bottom arm elbow Top arm hand |
Legs Feet |
Inner thighs Core (to stay upright/tall) Bottom arm (to back) Clasped hands Shoulder blades Top arm elbow (squeeze in) |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Upper/lower body only Bottom leg straight Legs unraveled, up to all the way to Vrksasana Legs in supine version |
Garudasana (legs) Padmasana Ardha Matsyendrasana |
Garudasana arms to counterstretch shoulders |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Hip external rotation Hip adduction Ankle dorsiflexion Top arm shoulder flexion Bottom arm shoulder internal rotation Bottom arm shoulder adduction |
Adductors Top arm triceps |
Core |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Upper arm pushes head forward | Krama down; Use strap |
| Lack of shoulder mobility leads to forcing pose | Come out of pose until it doesn't need leverage; Use strap |
| Lack of shoulder mobility leads to spinal extension | Pull front ribs down |
| Top arm flares out to side | Squeeze elbow in |
| Lack of hip mobility leads to side tilt or top knee/sitz bone popping up | Sit on block; Unravel bottom legs |