Gomukhasana (Cow Face Pose) Benefits, How to Do & Contraindications by Yogi Sandeep - Siddhi Yoga

Transcript

[Music] no service my name is Sandeep today we are going to learn cow face pose or gown castle now the reason why it is called as gum Carson the position of the legs depicts the face of the car and that's the reason why it is gonna Scout more awesome cow face pose this awesome is a seeded hip opening us and it allows the hip area to open lot of postures are dependent on this area especially standing arsons where the foot is moving outward it is where externally rotation of the hip or internal rotation of M canal or meditative essence when you need to sit either in a lotus pose or a citizen or so causal so this Asin can help to open the same anatomical if you see the ankle the knee and the hip along with the shoulder elbow and the wrist and the chest gets affected and the same way if you see the benefits of this awesome it allows the mobility of the joints in the limbs to improve again the ankle is twisted the knee is also twisted and the hip is also rotated externally so this allows mobility of all the three joints which is their brain in the same way PC limbs the arms the shoulders get affected that Christ also gets affected and the elbow the risotto gets affected most importantly it opens the chest so the breathing improves and also it is very good for heart now people who have some shoulder issue of people who have some risk issue they should take care or those who have issue with the hip it should take care one of them in discussing now let us see the technique of this awesome you will straighten both the legs in front and then you will bend your leg at the knees now people who have very tight hip what they can do is they can use a block they can keep the block below the back and so that they get lift and me are not troubling their way to keep a block you get a lift so beg listen come to nuclear position very easily because in this the knees are coming closer and that is a reason why the pelvis can drop so what we need to do is we need to sit on the block and keep the pelvis neutral elongate and engage your spine and make them taller and then we can keep the position of the feet it becomes easier initially as you people practicing this regularly you can slowly slowly start reducing the height maybe you can use blanket after that and finally you can sit on the floor and you can go no gossip I will do it without anything now you bend both the nests like this and you bring the heel for example I'm going to bring my left heel by the side of the right buttock so left heel by the side the right buttock if you notice a lot of people what they do is they keep it here below the buttock and that's the reason why now when I am sitting like this do you feel that my body weight is tilting on one side so the heel we never come below the button if we come by the side of the butter like this so that you are sitting on the sitting words now another thing that we should keep in mind French is that enable button the navel button is alive especially with the lower it gets aligned and then we will fix the upper leg now to make things easier or those who are very tightly they can even keep the leg like this later on we can actually use the support of the forum so that we can stretch this put the upper leg more towards the opposite side now how to do that you hold the lower knee with the opposite hand so I'm holding my left knee with the right hand and then I'm going to use my forearm to push can you see this pushing action so this pushing action will actually help to move the foot to the opposite side so I'm going to push and I'm going to hold the ankle and to hold the right hand over the left hand and pull it closer and closer see can you see it has scoured little distance now one more time we will push sin has come little more further initially it will be little painful because if the hips are tight it will create added strain so friends what you can do is you can reduce the distance even this much is fine the only thing is for you to keep in mind is you are actually sitting on both the sitting bones and you are keeping the pelvis neutral don't slouch if you are slouching use a block to lift yourself so if you see both the knees are one above the other that is the final position but we are not in a hurry to in to come in the final position but as you keep on practicing friends you will slowly slowly start coming to that also now this is the position of the leg few schools shows variation where the knee which is up the opposite hand goes up few school says the knee which is up that hand goes up classically it is seen that the knee which is up that hand also goes up so we're going to follow the classical sound so both the knees are one above the other heels and by the side of the hip and you are sitting in the center not leaning too forward not sitting on one side sitting in the center pelvis is neutral spine is tall next all you can keep both the palm on the upper knee now friends be able to raise the hand so first we will raise the hand and we will bend the hand at the elbow can you see when I bent the hand at the elbow my shoulder rotates internally a little and that's fine and then use the other hand the lower hand now this also if you can turn the shoulders little out and then bring the back of the power close the middle back now it is very important sense is to push this elbow the more the elbow goes in the more the elbow travels then it is very easy after the elbow going in it's very easy to pull the hand out lot of time what people who's they just read me hand up and the elbow doesn't move then it becomes quite struggling at the shoulder shoulder starts aching so after doing this position taking this position you just need to bring the elbow inside the more the elbow comes closer to the body then you can raise the hand also easily so let us watch I raise my hand stretch a little I bend the hand at the end and then I bring the other hand and then start pushing the elbow pain and then raise the hand up if possible I will interlock and then hold it now friends when we hold this position you will find lot of people they compromise that could t be had too much forward back falling down just keep the head little in front I liked and lift the elbow if possible tighten the fingers and let the upper angle go more up and little behind a lot of times people will find difficult to reach the bring the hand closer to each other so what they can do is they can use a belt they can actually then what they can do is they can actually bring me hand behind like this and that all the belt for example if I find difficult I will hold just here that's all now I will use my upper hand to pull my lower hand slowly slowly up sliding the hand up and then hold that for a while maybe is five seconds freeze again use the upper hand to pull the lower hand release this can be done for about three times then we will use the lower hand to pull the upper hand down release can you see how my elbow is traveling behind closer to the head release but not coming in the way of the head again and then we can start using the belt to bring the hands more closer to each other if your hand doesn't touch friends it's okay that's fine don't struggle so much where you are actually leading to pain understand and respect the body hold with the Bell and very important after that after holding or coming to position either by the wealth or the support of the hands it is very important now to expand the chest whenever you breathe it you should feel that chess is expanding from the front direction from the side both the sides and also from the back this asset particularly allows a chest to expand nicely and that is a reason by the breathing capacity Bruce it is also very good for heart and blood pressure so just watch keeping both the palm on the knees lifting the upper hand up bending the hand at the elbow then using the other hand and pushing the elbow in and lifting the wrist up if possible interlocking the fingers hold your stop breathing deeply and slowly expanding the chest is possible for all from all the directions breathe for about three to five breaths and then Greece releasing first the lower hand keeping on the upward me releasing the upper hand keeping on the upper and then you will turn and change the side the upper knee will go down and the lower knee welcome friends we will see this one's from behind so that you will come to know how the position of the elbow is and how the behind hand will look finally I turn and if you see friends don't do like this don't sit just bring the heel out and you are sitting on both the bottom now upper hand bending lower hand push the elbow in and bring the hand up hole like this for a while then release the lower hand please the upper hand come fast golden cousin can open the joints especially of the limbs nicely keep practicing and make a body nice and flexible dear friends if you liked my video hit the like button and so that you can get 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