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Basic Yogasanas (part 2)

Gomukhasana and Tadasana

Gomukhasana
*Gomukhasana – (Cow Head Pose)

Again done in a sitting position, the Gomukhasana may look difficult, but is actually easy to execute. Gomukh is a Sanskrit word which means face of a cow.

Way to execute:

  1. Sit up straight on the floor with legs extended in front of you.
  2. Fold the right leg and place it over the left thigh so that its knee is on top of the knee of the left leg and its heel touches the outer part of the left buttock.
  3. Fold the left leg and place it beside the right buttock.
  4. Bend your right arm and place it behind the head such that the elbow point upwards.
  5. Now bend your left arm and bring it to the back so that its elbow point downwards.
  6. Now try to clasp the fingers of both hands together. Initially you might not be able to clasp the fingers. Therefore, start by just touching the fingers together until you develop a greater flexibility.
  7. Make sure that your head and neck remains straight and upright. Breathe normally with awareness.
  8. Stay in this position for as long as you are comfortable. Do the same on the other side.

Benefits of Gomukhasana

  1. The primary advantage of Gomukhasana is that it makes the spine flexible.
  2. Strengthens the fingers and wrists and help in relieving stiffness of the back and shoulders, and also strengthening the muscles of the chest and back.
  3. Helps to align the spine and improves a rounded back and sideways curvature of the spine.
  4. Can help treating sciatica and many sexual ailments.
  5. It stimulates the kidney function, enhances digestion and can help treating diabetes.

Note: If you are suffering with injury in arms, hands or chest or have chronic pain in your shoulders then you should avoid practicing this asana.

Tadasana (Mountain pose)
Tadasana (Mountain pose)

Also known as the mountain pose, the Tadasana is one of the asanas that can help in the overall development of the body. This yogasana teaches the basic and the correct way to stand and maintain balance.

Way to execute:

  1. Stand up straight on your feet, with your arms placed on your sides and feet together. Make sure that your weight is evenly distributed on the balls and arches of the feet. Breathe steadily bringing your awareness completely inside, detaching yourself from the concerns and worries outside.
  2. Keep your eyes up straight, your shoulders as well as your chest relaxed and your back straight.
  3. Keep your thigh muscles tight and your knee caps lifted, in order to prevent bending.
  4. Keep your gaze straight, and your chin should be parallel to the ground keeping the neck upright.
  5. Relax and breathe in and out for at least 5 times, holding yourself in this position. Make sure that the soles of your feet are constantly touching the floor.

Benefits of Tadasana:

  1. Tadasana teaches you to attain a balance and control on your body.
  2. It helps you to improve your posture and sustain the same position for long durations.
  3. It also helps in toning, stretching, and strengthening your knees, thighs, arms and back while working out your core muscles.
  4. This yogasana improves blood flow in the entire body and also help in enhancing digestion and brain stimulation.
  5. It adds flexibility, and mobility in the entire body.

Note: Pregnant women and those suffering with high or low blood pressure and acute backache should avoid doing tadasana.

 

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