Gomasana
Back to asanas
Cowherd Pose
SeatedBalance

Cowherd Pose

Gorakshasana

A seated balance pose where both heels are brought together under the perineum, the spine erect and hands resting on the knees. Associated with the yogi Gorakhnath, it develops leg and foot flexibility, tones the pelvic region, and is used in pranayama and meditation practice.

  • ·Makes the legs and feet extremely flexible
  • ·Tones the reproductive system
  • ·Can relieve piles and urinary disorders

Instructions

  1. 1Sit on the floor with both legs extended, then bend your left knee and draw the left heel close to the right sitting bone.
  2. 2Bend the right knee and stack it on top of the left, bringing the right heel toward the left sitting bone so both knees align vertically.
  3. 3If your top knee lifts significantly off the bottom knee, place a folded blanket under the bottom sitting bone for support.
  4. 4Inhale to lengthen the spine, then exhale and hinge forward from the hips, keeping the back long rather than rounding.
  5. 5Walk your hands forward on the mat and rest your forehead on the floor or on stacked fists if the stretch is intense.
  6. 6Hold for 8-10 breaths, then press back up and switch the crossing of the legs on the other side.

Contraindications & precautions

  • ⚠Knee injury or meniscus issues — the deep external rotation required in this pose places significant stress on the knee joint.
  • ⚠Sacroiliac joint dysfunction — forward folding with stacked hips can compress the SI joint and increase pain.
  • ⚠Sciatica — in some cases the hip compression aggravates sciatic nerve tension; come out of the pose immediately if numbness or radiating pain occurs.

Videos containing this pose

No videos linked to this pose yet.