Gomukhasana

GOMUKHASANA
A DISSERTATION
Submitted in fulfillment of the requirement for the course of
Yoga Prabodh
Submitted By:
DHANASHREE DESHPANDE
Under The Guidance Of:
PROF. MANOHAR KANADE
Professor
Yog Vidyapeeth
Session: 12 FEB to 15 MAY 2017

DECLARATION
I Dhanashree Deshpande, a student of Yoga Prabodh, session: 12 Feb
to 15 May 2017, Yog Vidyapeeth, Nashik, here by declare that the work
presented in this dissertation entitled “Gomukhasana” is the outcome of my
own study which has been carried out taking care of Yoga Principles and Ethics.
The required references mentioned in the list are taken by various books, web
links and research papers. The thesis presented here has not been copied from any
other person and not submitted to other yoga course.
(Dhanashree Deshpande)

ACKNOWLEDGEMENT
I would like to express my gratitude to my supervisor Prof. Manohar Kanade for
the useful comments, remarks, and engagement through the learning process of
this yoga prabodh thesis.
I also like to thank to Assistant Prof. Amarjeetsingh Garewal for his guidance in
completing this study work.
I want to thank to Prof. Pournima Mandlik, Exam Incharge, Yog Vidyapeeth for
her excellent cooperation. I like to thank to Guruvarya Dr. Vishwas Mandlik who
has motivated us by providing knowledge and required resources.
Last but not the least, I have got strong cooperation from my classmates.
Thank you very much, everyone!
Dhanashree Deshpande

TABLE OF CONTENTS
Sr. No. Description Page No.
1. INTRODUCTION …………………………………............... 1-2
1.1 Word meaning of ‘Gomukhasana’……………...............1
1.2 Motivation (Reason for selection)......…………………. 1
1.3 Importance in yoga…………..………………………… 1
1.4 Technique……………………………………………….1
2
1.4.1 Gomukhasana………………………………... 1
1.4.2 Variation……………………………………...2
(Badhdhahasta Gomukhasana)
1.4.3 Practice Note …………..…………………… 2
2. PERFECTION …….…………………………........................... 3-4
2.1 Possible Mistakes ….. ………………………….………3
2.2 Cautions………………………………………............... 3
2.3 Breathing Process……………………………….……... 3
2.4 Modifications…………………………………………...3
2.5 Duration………………………………………............... 3
2.5.1 Asana Time ……………………..........………3
2.5.2 Frequency in a week….………………………3
2.5.3 Frequency in a day …………. ……….………4
3. BENEFITS ……………………………………………………..4
3.1 Benefits in Books…………………………….................4
3.1.1 Cure Diseases………………………................4
3.1.2 Contra-Indications…………………………….4
4. GOMUKHASANA IN BOOKS ……………..………………...4-6
4.1 Hatha Yoga Pradipika ………………………………….4
4.1.1 Swami Muktibodhananda ……………………4
4.1.2 V. G. Devkule ………………………………..5
4.1.3 Brian Dana Akers …………………………….5
4.2 Gheranda Samhita………………………………………5
4.2.1 Swami Niranjanananda Saraswati…………….5

4.2.2 Swami Digambarji
& Dr. M.L. Gharote…………………………..5
4.2.3 V. G. Devkule ………………………………..5
4.2.4 Srisa Chandra Vasu …………………………. 6
4.3 Asana Pranayama Mudra Bandha ……………...………6
4.3.1 Swami Satyananda Saraswati ………………..6
4.4 Comparison of Gomukhasana in
Hath Pradipika & Gheranda Samhita…………...……... 6-7
4.5 Yogasana………………………………………..………7
4.5.1 Dr. V. V. Mandlik ……………………………7
4.5.2 Dr. P. D. Sharma ……………………..………7
4.6 Comparison of Gomukhasana & Vajrasana …………....7-9
5. EXPERIENCE.…………………………………………………9-12
5.1 Self-Experience…………………………………………9
5.1.1 Aim to practice this asana…………….………9
5.1.2 Method………………………………..………9
5.1.3 Time…………………………………..………9
5.1.4 Breathing……………………………...............9
5.1.5 Initial Level…………………………...............9
5.1.6 Practicing the variation……………….………9
5.1.7 Perfection……………………………..………9
5.1.8 Results………………………………...............10
5.1.9 Variations – …………………………………..10
Combination of Gomukhasana & Vajrasana
5.2 Sadhaka’s Experiences………………………….………10
5.2.1 Questionnaire Method……………….............. 10
5.2.2 Result – Comparison with Books…………….11
6. RESEARCH ON GOMUKHASANA………………………….12
6.1 Gomukhasana On Autism Spectrum Disorder………….12
6.2 Gomukhasana on Mental Health………………………..12
6.3 Gomukhasana impact on Heart…………………………12
7. CONCLUSION.………………………………………………...12

8. FUTURE SCOPE……………………………………………….13
REFERENCES ………………………………………………....14-15
Internet Links……………………………………….14
Books………………………………………………. 14
Research Journals………………………………….. 14
PHOTOS………………………………………………………..16
LIST OF FIGURES
No. Figure Name Page No.
1.1 Gomukhasana compared with face of cow ……………………….. 1
1.2 Badhdhdahasta Gomukhasana (front side) ……………………….. 2
1.3 Badhdhdahasta Gomukhasana (Back side)………………………... 2
LIST OF TABLES
No. Table Name Page No.
4.1 Comparison in Hath Pradipika & Gheranda Samhita …………….. 6
4.2 Comparison of Gomukhasana with Vajrasana ……………………. 7
5.1 Questionnaire chart with answers…………………………………. 10
5.2 Result comparison with Books……………………………………. 11
LIST OF ABBREVIATIONS
IJOY - International Journal of Yoga
YM - Yog Mimamsa
HRV - Heart Rate Variability
CAF - Cardiac Autonomic Function
BSY - Bihar School of Yoga
VC - Vivekananda Center

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1 Introduction
1.1 Word Meaning of ‘Gomukhasana’
The name of asana describes the Sanskrit words. ‘Go’ - cow, ‘Mukha’ - face, and
‘Asana’ - pose. The word meaning of ‘Go’ is also light, the light in or of the head
or lightness of the head [1,2,3]. The knees one over the other resembles cow’s lips
while hands placed up & down look like cow’s ears.
1.2 Motivation (Reason for selection)
The benefits of this asana are enormous and very useful. The stretching and toning
of the thighs and knees muscles makes you agile, flexible and more in control.
This asana is selected for research study to observe the changes in flexibility, body
posture and also to observe reduction in the work stress.
1.3 Importance in yoga
The animal cow is calm by nature. This cow face pose relaxes the muscles and
imparts a sense of calm. This asana gives relaxation within your body and mind.
This asana is therapeutic and helps in pressure release [4,5].
In a study conducted at The Chinese University of Hong Kong, it was found that
Hatha yoga (of which Gomukhasana is a part) can enhance cardiovascular
endurance, flexibility, and muscular strength [6].
Figure 1.1: Gomukhasana compared with face of cow
1.4 Technique
1.4.1 Gomukhasana
Pre-position - Sitting
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Bend the right knee and place the right foot so that the right heel touches the side
of the left buttock.
Then bend the left leg underneath the right thigh so that the heel is placed closed
to the right buttock. This gives the impression of a cow’s face.
The hands may rest on the upper knee, one on top of the other.
After practicing for some time, change the position so that the right leg is
underneath, the left leg is on top [9].
In this position, the eyes may be open or closed.
1.4.2 Variation (Badhdhahasta Gomukhasana)
From the base position, wrap the right arm behind the back. Stretch the left arm
above the head, keep the elbow pointing upward and bend the left arm so that the
fingers of both hands can be clasped behind the back. The left elbow should be in
line with the armpit. Some people say that the elbow should be just behind the
head. Both variations are valid. The spine should be erect and the head back.
Close the eyes. At first, it may only be possible to stay in this asana for a few
seconds, but with practice one can remain in the posture for at least one minute.
The asana is then practiced on the other side.
1.4.3 Practice Note
An important point to remember is that if the left knee is on top, the left elbow
will point upwards. If the right knee is below, then the right hand will be wrapped
behind the back.
Figure 1.2: Badhdhdahasta
Gomukhasana (front side)
Figure 1.3: Badhdhdahasta
Gomukhasana (back side)

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2 Perfection
2.1 Possible mistakes
While practicing asana, do not try to seat on leg’s heel. It will generate pressure
on heel and the asana will not go in its perfect stage. It will give pain to the leg.
Do not over stretch both the hands in the process of meeting the palms to each
other. Practice of the asana make the pose perfect.
Keep your back straight. Students generally come forward in the process of
meeting the hands.
At the initial stage of asana, students cannot put both the folded knees properly on
each other. They should concentrate on the knee’s position also.
2.2 Cautions
Don’t attempt this asana in case of neck, knee, hip and shoulders’ injury.
Don’t fasten your hands behind the back. Don’t go beyond over your abilities.
Heart and high blood pressure patients who cannot hold breathe for long time then
they should avoid this asana.
2.3 Breathing process
After taking asana pose, retain this posture by holding breathe as long as one feels
it comfort and ease.
2.4 Modifications
One can also use a belt in between the hands to grasp if one cannot reach the
hands in the arm position.
Be cautious with knee issues, recovering injuries etc. One can place a rolled hand
towel underneath the affected knee to minimize discomfort. Sitting on a block
under the relevant buttock will also assist to alleviate any knee discomfort.
2.5 Duration
2.5.1 Asana Time
At the initial stage, while learning students can hold Gomukhasana for 30 seconds
After practicing, Students can go for Badhdhahasta Gomukhasana. It is suggested
that one should retain this posture without breathing (in Kumbhak) for minimum
30-60 seconds as long as one feels it comfort and ease but don’t try to overdo it
[7]. If students do this asana less than 30 seconds then he/she will not get benefit
of asana. Ideal timing of asana is 1 minute. Students can follow the timing from 1
minute to 30 minutes.
2.5.2 Frequency in a week - Any Sadhaka can perform this asana for minimum 3
times in a week or daily for 1 minute.

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2.5.3 Frequency in a day - Sadhaka can perform this asana for minimum once in
a day that is from left and right leg.
3 Benefits
Gomukhasana benefits to stretch and toughen ankles, thighs, hips, shoulders,
armpits, triceps and chest. It increases the flexibility of arms and shoulder
muscles. It tones up your back [7]. Gomukhasana benefits to remove unwanted fat
from thighs and hips area. It helps in the treatment of sciatica. It helps to develop
the chest [8]. Improves body posture Practicing this asana regularly can
reduce stress and anxiety [5].
3.1 Benefits In Books
Gomukhasana tones the muscles and nerves around the shoulders and the cardiac
plexus. The nadis in the legs are squeezed and the nadis connected with the
reproductive organs and glands are also influenced, thus regulating the hormonal
secretions. This asana creates a complete energy circuit flowing in the spinal
region [9]. It is an excellent asana for inducing relaxation and meditation [15]
because it relieves backache, sciatica, rheumatism and general stiffness in the
shoulders and neck. This asana is particularly beneficial for spondylitis in the
upper vertebral column. Gomukhasana removes cramps in the legs, removes
stiffness from the feet and makes the leg and foot muscles supple. The variation in
the asana is beneficial for opening up the chest area, expanding the lungs and
increasing the breathing capacity [10].
3.1.1 Cures Diseases
Coughing, asthma, bronchitis, breathlessness or other respiratory diseases,
spondylitis [10]. This asana is also beneficial for tubercle in the joints of arm and
shoulder. Beneficial for arthritis, piles, constipation, leucoderma, impotence [14].
3.1.2 Contra-Indications
The practice of Gomukhasana has no contra-indiations.
4 Gomukhasana in Books
4.1 Hatha Yoga Pradipika
One outstanding personality is Swatmarama who compiled the Hatha Yoga
Pradipika. It is a text which illumines a multitude of physical, mental and spiritual
problems for aspirants.
4.1.1 Swami Muktibodhananda
Commentary is written by Swami Muktibodhananda [9] under the guidance of
Swami Satyananda Saraswati. He has described Gomukhasan very in detail with
variations, benefits. Shloka with meaning is mentioned in Table 4.1 while
comparing asana in Hath Pradipika with Gheranda Samhita.

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4.1.2 V. G. Devkule
Author V. G. Devkule [12] has translated Hath Pradipika into Marathi language.
He explained Gomukhasana in following way.
At the left side put your right feet on the ground and similarly at the right side
near the buttock put your left feet. The posture should look like the face of cow
and so it is called as Gomukhasana. Here, both the knees come over each other
similar to face of cow. This asana can be performed from both the sides.
4.1.3 Brian Dana Akers
The author has given name ‘Veerasana’ to Gomukhasana. And Gomukhasana has
picturised in different way. In photo print, both the knees are not on each other.
Both the legs are folded into knees and put apart from each other and legs are on
ground. Arm position is same from back side. He described the asana properly
with shloka. Put the right ankle on its left side beside the buttock. Likewise, put
the left ankle on its right side. This is called Gomukhasana because it resembles a
cow’s face [16].
4.2 Gheranda Samhita
Gheranda Samhita is a text on practical yoga by Sage Gheranda. In the chapter
two of Gheranda Samhita name as “Asana”, Lord Shiva described eighty four
lakh asanas first of all, out of which eighty four are best. Out of these eighty four
asanas, thirty two asanas should be considered as especially auspicious in this
mortal world. While listing these thirty two asanas, Gomukhasana is at the eighth
rank. Sage Gheranda has described these asanas in verses 3-6.
4.2.1 Swami Niranjanananda Saraswati
Swami Niranjanananda Saraswati [10] under the guidance of Swami Satyananda
Saraswati has written the commentary of yoga teaching of Maharshi Gheranda. He
has described Gomukhasan very in detail with variations, benefits. Shloka with
meaning is mentioned in Table 4.1 while comparing Hath Pradipika with
Gheranda Samhita.
4.2.2 Swami Digambarji & Dr. M.L. Gharote
Swami Digambarji translated Gherand Samhita into English Language. He has
explained Gomukhasana in very short along with Sanskrit shloka. Placing the two
feet on the ground by the side of the buttocks and keeping the body steady is
Gomukhasana, resembling the mouth of cow [18].
4.2.3 V. G. Devkule
Author V. G. Devkule [11] has translated Gheranda Samhita into Marathi
language. He has explained meaning of each original shloka into essence of
Marathi. It has become easy and quick to understand the knowledge of Gherand

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Samhita which is structured in brief way. In sitting position, both the legs (both
the heels) should be touched by both sides of the hips. Both the knees should be
one over the other. Keep the body upright. This position looks like the face of
cow. So it is called as Gomukhasana.
4.2.4 Srisa Chandra Vasu
The author has described asana with shlok. The two feet to be placed on the
ground, and the heels to be placed contrariwise under the buttocks; the body to be
kept steady and the mouth raised, and sitting equably. This is called the
Gomukhasana, resembling the mouth of a cow [17].
4.3 Asana Pranayama Mudra Bandha
4.3.1 Swami Satyananda Saraswati
In the book “Asana Pranayama Mudra Bandha”, Swami Satyananda Saraswati has
called Gomukhasana as Dhyana Veerasana (hero’s meditation pose). Sit with both
legs straight in front of the body. Bend the left leg underneath the right leg so that
the left heel is touching the right buttock. Bring the right leg over the top of the
bent left leg so that the right heel touches the left buttock. Adjust the right knee so
that it is above the left knee. Place the hands either on the right knee, one on top of
the other, or on top of each foot, whichever is comfortable. Hold the head, neck
and back straight. Close the eyes and relax the whole body. Be aware of the breath
at the nose tip [15].
4.4 Comparison of Gomukhasana in Hath Yoga Pradipika & Gheranda
Samhita
Hath Yoga Pradipika [9] Gheranda Samhita [10]
Shloka & its
meaning
Place the right ankle next to
the left buttock and the left
(ankle) next to the right
(buttock). This is
gomukhasana and it resembles
the face of the cow
Placing both feet on the ground
beside the buttocks, sitting
upright with the body steady is
gomukhasana, which resembles
the face of a cow.
Eye position Open or closed, or shambhavi
mudra may be performed,
which will give the mind a
point of concentration
Closed or focus on nasikagra
drishti
Time The longer the position is held
the better.
Initially, for a few seconds, but
with practice at least one minute
and at most ten minutes or
more.

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Breathing Breathing process is not
described
From the abdomen, not from
the chest. While inhaling, the
abdomen is expanded; while
exhaling, the abdomen is
contracted.
Meditative
posture
Not a meditative posture. But
the longer the position is held
the better [9].
It is a steady posture,
facilitating meditation [10].
Table 4.1: Comparison of Gomukhasana in Hath Pradipika & Gheranda Samhita
4.5 Yogasana
4.5.1 Dr. V. V. Mandlik
Author Dr. V. V. Mandlik [13] has explained Gomukhasana in ‘Yogasane’ book
for students of yog prabodh. He has explained the shlok of Gomukhasana from
Hath Pradipika in Marathi language with proper picture of asana posture. Base
asana pose is explained and variation has not been mentioned.
4.5.2 Dr. P. D. Sharma
Author Dr. P. D. Sharma [14] has explained Gomukhasana in ‘Yogasana’ book.
He has mentioned the procedure of this asana in Badhdhahasta Gomukhasana. He
has mentioned so many benefits of this asana. He has explained different variation
in this pose. Sadhaka can practice Jalandhar Bandh, Uddiyan Bandh & Mul Bandh
in Gomukhasana.
4.6 Comparison of Gomukhasana & Vajrasana
Both the asanas have got same benefit of meditation. Few changes are also there
in variations of Gomukhasana. Whatever similarity or differences have found,
those are mentioned in following table 4.2.
Gomukhasana
(Cow Face Pose)
Vajrasana
(Thunderbolt Pose)
Shloka & its
meaning
Placing both feet on the
ground beside the buttocks,
sitting upright with the body
steady is gomukhasana,
which resembles the face of a
cow [10].
Making both thighs hard &
strong like vajra, the feet are
placed on either side of anus,
and then it becomes vajrasana.
This asana provides siddhi
(perfection) to yogis [10].
Meditative
Asana
Steady posture, facilitating
meditation [10].
Meditative posture [10].
Knee position Knees remain one over the
other.
Knees remain together so thighs
are firm. This difference affects

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the flow of pranshakti.
Variations in
Pose
Both the hands’ position can
vary. The Right and left hand
can be clasped behind the
head and from lower back
side.
There is no any variation
mentioned in the hand position.
Time of Asana Initially for a few seconds,
but with practice at least one
minute and at most ten
minutes or more [10].
Can be held for extended
periods of time. It is said that
practice the asana for 5 minutes
[10].
Breathing From the abdomen, not from
the chest. While inhaling, the
abdomen is expanded; while
exhaling, the abdomen is
contracted [10].
Breathe normally and fix the
attention on the flow of breath
passing in and out of the nostrils
[10].
Day Timing of
Asana
Should perform with empty
stomach.
Can be performed before or
after meals [10].
On the pranic
level
Gomukhasana affects the
vajra nadi and prevents prana
from flowing outward.
Because the fingers are
interlinked so prana also
cannot escape through the
hands [9].
In Vajrasana, vajra nadi is
strongly influenced. The big
toes are connected with one
another so prana Shakti flows
from one foot to the other,
resulting in the reunion of prana
shakti [10].
Energy Gomukhasana creates a
complete energy circuit
flowing in the spinal region
[9].
Vajrasana creates a complete
energy circuit flowing from one
foot to the other, filling the soles
of the feet [10].
Mooladhara
Chakra
Prana is directed to and
accumulated in mooladhara
chakra [9]. So it helps to
awaken the mooladhara
chakra.
Prana influences the mooladhara
region which helps to awaken
the mooladhara chakra [10].
Benefits Reduces relaxation. It
alleviate tiredness, tension &
anxiety [10].
It brings mental piece [10].
Beneficial for spondylitis in
the upper vertebral column
[10].
Not mentioned such cure.
The practice of asana
strengthens the ligaments,
It also strengthens the
ligaments, removes cramps in

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removes cramps in the legs,
removes stiffness from the
feet and makes the leg and
foot muscles supple [10].
the legs, removes stiffness from
the feet and makes the leg and
foot muscles supple.
Table 4.2: Comparison of Gomukhasana with Vajrasana
5 Experience
Self and others experiences are major part of the study. This asana is practiced and
changes have been observed. The sadhakas of prabodh class do various
combination of asanas in the morning. So there views and experiences have been
collected and observed. The self and other’s experiences are compared with the
benefits mentioned in the books.
5.1 Self Experience
5.1.1 Aim to practice this asana - I wanted to tone up my back, improve the
body posture, strengthen the chest, and to reduce the work stress.
5.1.2 Method - I have practiced this asana daily for 30 days at the evening 5pm.
No any other asana were practiced at this time. The asana has been initiated
with Patanjali Shloka. I have used this asana for meditation and stretching
purpose.
5.1.3 Time - Gomukhasana – Daily 10 minutes and 10 days of period, Variations
in Gomukhasana (Badhdhahasta Gomukhasana) – 5 minutes and for 20 days
of period.
5.1.4 Breathing - Breathing was normal.
5.1.5 Initial Level
It was easily possible to get perfection in Gomukhasana as compared to other
yogasana. The Gomukhasana is experienced as similar to other meditative
postures. Only the difference in other asana is that knees are separated from each
other and here knees are put together vertically. After some practice both the
knees got exactly in the same vertical line. Initially, normal breathing was
performed.
5.1.6 Practicing the variation
Now while practicing Badhdhahasta Gomukhasana, the fingers of my both the
hands easily clasped behind the back. It was also easily possible for the elbow of
one hand behind the head. Initially, while practicing Badhdhahasta Gomukhasana
for 5 minutes, it was quite painful for arms to maintain its firmness.
5.1.7 Perfection
After 5 days of practicing Badhdhahasta Gomukhasana, it was possible for both
the arms to retain their positions from the back side. The position of the arms from

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back side looks like eight type of figure. It has been practiced daily for 5 minutes
and for 20 days of period.
5.1.8 Results
When the Gomukhasana has been practiced, it is observed that work stress is
reduced up to certain level and could possible to relax the body and concentrate
the mind. I have got enthusiasm and flexibility for doing other domestic work.
Due to these results I have got motivation to pursue other yogasanas.
After practicing Badhdhahasta Gomukhasana, my back has been strengthen about
some proportion. Got flexibility in shoulders, back and in arms. While taking arm
position from back side, chest has been moved forward. This has become
beneficial for chest improvement and also I have got positive sign for body
language in personality development. Daily I do more sitting work. So I have got
proper stretching for my shoulders, back and arms.
5.1.9 Variations – Combination of Gomukhasana & Vajrasana
Arm position of Badhdhahasta Gomukhasana has been practiced in Vajrasana for
very short time period and observed the feelings on body parts. The same feeling
has been experienced in Badhdhahasta Vajrasana (new name). Only the difference
in vajrasana is that the body weight remains in lower part of the legs and there is
more stretching of legs as compared to Badhdhahasta Gomukhasana. The benefit
remains the same.
5.2 Sadhaka’s Experiences
5.2.1 Questionnaire Method
After practicing Badhdhahasta Gomukhasana by 25 Sadhakas and tentatively 3
times in a week. We have got few of the results which have been collected by
questionnaire type of method. They had to answer 10 questions which have
compiled in paper format.
Questions Answers
Yes 1 2 Descriptive
1 Do you find Gomukhasana as
meditative asana?
18 -- --
2 Which variation do you perform
better?
1. Gomukhasana 2. Badhdhahasta
Gomukhasana
-- 21 4
3 How do you follow sequence as
meditative asana?
Padmasana (15),
Vajrasana (5),

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Gomukhasana ( ), Padmasana ( ),
Vajrasana ( ), Swastikasana ( )
Gomukhasana (4),
Swastikasana (1)
4 Do you like to practice
Gomukhasana daily?
12 -- --
5 Do you find stretching of arms and
back in Badhdhahasta
Gomukhasana?
23 -- --
6 Do you find flexibility in shoulders,
arms and back?
15 -- --
7 Does this asana contribute in
personality development?
24 -- --
8 Do you like to perform any bandha
in Gomukhasana?
10 -- --
9 Does this asana reduce breathing
problems?
20 -- --
10 Does this asana reduce back pain? 15 -- --
Table 5.1: Questionnaire chart with answers
5.2.2 Result – Comparison with Books
We have researched for 10 questions among 25 number of Sadhakas. Few
Sadhakas left certain questions unanswered. The options which have got
maximum counts have been taken into consideration. It has been observed that
most of the Sadhakas perform Gomukhasana better than its variation.
Badhdhahast Gomukhasana found not only as meditative asana but also stretching
asana. This asana is beneficial on back pain.
Books & Other Information Self & Others-
Experience
Meditation Induced relaxation, improves
concentration

Stretching Shoulders, armpits, triceps and
chest.

Body Posture Opening up the chest area 
Breathing Increases breathing capacity 
Flexibility Increases flexibility in shoulders, 

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arms, back
Back Pain Reduces 
Table 5.2: Result comparison with Books
In the above table 5.2, self-experiences and other Sadhakas’ experiences have
been compared and verified with benefits of Gomukhasana mentioned in the
books. From the answers given in the table 5.2, it has found that Gomukhasana
definitely helps in personality improvement and body language. But
Gomukhasana has not got first priority in meditative asana as compared to other
meditative postures.
6 Research on Gomukhasana (Literature Survey)
6.1 Gomukhasana on Autism Spectrum Disorder (In Yog Mimamsa)
Gomukhasana is used as an enhancing asana for children suffering from Autism
Spectrum Disorder. This asana is used in combination with other yoga practices
including OM Chanting, Asanas, and Pranayama for a period of 3 months. They
have got result that this practice should continue for at least a year which may
improve the symptoms of ASD [19].
6.2 Gomukhasana on Mental Health (In IJOY)
Gomukhasana is used as a meditative asana in Japan to find the effect of yoga on
mental health between young & senior people. This asana is used in combination
with other sitting, standing, supine, prone asanas. It has found that these
combinations of asanas helps to improve the mental health of both the young &
seniors by reducing stress [20].
6.3 Gomukhasana impact on Heart (HRV) (In IJOY)
Gomukhasana is used as a meditative asana on 40 healthy male volunteers in the
age group of 30-60 yrs. It is performed to check the function of Cardiac. This
asana is used in combination with other meditative asanas & pranayama. 20
minutes of pranayama & 15 minutes of meditation were practiced for an hour
daily, 6 days a week for 1 month. It has shown a demonstrable change in HRV.
Cardiac autonomic function has got improvement such as reduced respiratory and
heart rate, reduced blood pressure, low cortisol levels, increased blood flow to the
intestines [21].
7 Conclusion
After getting theoretical and practical knowledge of Gomukhasana, it has found
that this asana is the combination of meditation and stretching. Gomukhasana, its
variation and benefits are studied from various books, web links and research
papers. Gomukhasana is compared with other meditative postures like Vajrasana.
Variations in Gomukhasana has been tried on Vajrasana and difference has been
observed. Self experience has been compared with written facts. Others

13
experiences are compiled with Questionnaire type of method. These results are
compared with the books by taking certain body parameters into consideration.
Theoretically how this asana explained in various old and new books is also
studied compared. Till the date whatever research done on Gomukhasana is also
studied. The research journals are studied such as Yog Mimamsa, International
Journal of Yoga etc. It is observed that the researchers from BSY, VC put their
research paper on Gomukhasana in this journal name as IJOY.
From the research work conducted on Gomukhasana, it has been observed that
this asana induces relaxation, improves concentration, improves the confident
look by opening up the chest area, increases flexibility in shoulders, arms, back,
and reduces back pain. This asana also does stretching of shoulders, armpits,
triceps and chest. Anyone can practice this asana.
In the old books, this asana explained with variations and detail benefits. Pranik
level explanation generates impression on reader. In the new books, the concept
has been referred and explained in brief with Sanskrit shloka.
In the research journals, how Gomukhasana is useful has been written after
conducting experiments on the group of volunteers with different age groups and
by including or excluding certain parameters of diseases. From these research
journals, it has found that Gomukhasana is useful on Autism Spectrum Disorder, it
is also beneficial for mental health. Gomukhasana has great impact on heart. It
improves functioning of cardio. All the researchers have used Gomukhasana as
meditative posture along with other sitting, standing, supine, prone positions and
OM chanting.
Thus, Gomukhasana and Badhdhahasta Gomukhasana helps in the process of
personality development.
8 Future Scope
There is research scope in Gomukhasana for future study. Any type of Bandha
has not been practiced in this asana yet. In Gomukhasana posture, the method of
Jalandhar Bandha, Uddiyan Bandh and Mulbandh will possible to practice and
result can be observed. In all other meditative postures, Bandhas have been
practiced then it will be possible in Gomukhasana also.

14
References
Internet Links
[1] Yoga Journal - Cow Face Pose". Retrieved 2011-04-09.
[2] Sinha, S.C. (1 June 1996). Dictionary of Philosophy. Anmol Publications
PVT. LTD. p. 18. ISBN 978-81-7041-293-9. Retrieved 9 April 2011.
[3] http://www.indovacations.net/Yoga/gomukhasana.htm
[4] https://courses.marlboro.edu/pluginfile.php/54336/mod_label/intro/key%20po
ses%20of%20yoga%20physiology%20of%20stretching%20final.pdf
[5] http://www.stylecraze.com/articles/gomukhasana-cow-face-asana/#gref
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4475706/
[7] http://www.remediespoint.com/yoga-poses/gomukhasana-cow-face-pose.html
[8] http://www.yogicwayoflife.com/gomukhasana-the-cow-face-pose/
Books
[9] “Hatha Yoga Pradipika”, Swami Muktibodhananda, Yoga Publications
Trust, Munger, Bihar, India, 2013 Golden Jubilee Edition (1963-2013) 50
years.
[10] “Gheranda Samhita”, Commentary on the Yoga Teachings of Maharshi
Gheranda, Swami Niranjanananda Saraswati, Yoga Publications Trust,
Munger, Bihar, India, 2013 Golder Jubilee Edition (1963-2013) 50 years.
[11] “Gherand Samhita”, (Marathi Translation) V. G. Devkule, T. R.
Enterprises, Pune, 2nd
Edition 2001, 2nd
Chapter, pp. 27.
[12] “Hath Pradipika”, (Marathi Translation) V. G. Devkule, T. R. Enterprises,
Pune, 2014, 1st
Chapter, pp. 9.
[13] “Yogasane” Dr. V. V. Mandlik (Marathi Translation for Yog Prabodh
Sadhaka), Ashtand Yog Darshan, Yoga Vidya Gurukul, Nashik, 2nd
Edition 2010, 6th
Chapter, pp. 43.
[14] “Yogasana”, Dr. P. D. Sharma, Marathi Edition 2001. Navneet
Publication, Mumbai, pp. 34.
[15] “Asana Pranayama Mudra Bandha”, Swami Satyananda Saraswati, Yoga
Publications Trust, Munger, Bihar, India, 3rd
Edition, pp. 105.
[16] “Hatha Yoga Pradipika”, An English Translation by Brian Dana Akers,
YogaVidya.com, 1st
Edition, 2002, USA, pp. 5,7,8.
[17] “Gheranda Samhita”, Translated into English by Rai Bahadur Srisa
Chandra Vasu, Sri Satguru Publications, Delhi, India, SSP Edition-1979,
pp. 14.
[18] “Gherand Samhita”, Edited by Swami Digambarji, Director of Research,
Kaivalyadham & Dr. M.L. Gharote, Deputy Director of Research, 3rd
Edition, 29th
June 2014, Kaivalyadham, Lonavla, India, pp. 44.
Research Journals
[19] “Effect of yogic intervention on Autism Spectrum Disorder”, Manju
Deorari, Ishwar Bhardwaj, Dept. of Human Consciousness & Yogic
Science, Gurukul Kangri University, Haridwar, Uttarakhand, India,
Research Journal ‘Yog Mimamsa’, Publication of Kaivalyadham,
Lonavala, yr. 2014, Vol. 46, Issue 3, pp. 81-84.

15
[20] “Effect of yoga on mental health: Comparative study between young and
senior subjects in Japan”, Derebail Gururaja, Kaori Harano, Ikenaga
Toyotake, Haruo Kobayashi, Dept. of Health Science, Kawasaki
University, Okayama, Japan, International Journal of Yoga, yr. 2011, Vol.
4, Issue 1, pp. 7-12.
[21] “Impact of short-term practice of yoga on heart rate variability”, AV
Vinay, D Venkatesh, V Ambarish, Dept. of Physiology, M.S. Ramaiah
Medical College, Bengaluru, Karnataka, India, International Journal of
Yoga, yr. 2016, Vol. 9, Issue 1, pp. 62-66.

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