AdvancedstandingGorakshasana
गोरक्षासन
Gorakshasana (Cowherd Pose) is a seated meditative pose with soles of feet together and heels near the perineum, activating Mula Bandha.
Anatomy Involved
Benefits
- Opens hips and inner thighs
- Activates pelvic floor muscles
- Calms the mind for meditation
- Improves posture
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Knee injuries
- Hip injuries
- Ankle pain
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Ground firmly through all four corners of both feet
- 2Engage the quadriceps by lifting the kneecaps
- 3Lengthen the spine from the tailbone to the crown of the head
- 4Draw the shoulder blades down and back
- 5Maintain steady, even breathing throughout
- 6Allow the hip joints to open gradually — never force
- 7Surrender the weight of the body to the props and the floor
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
knee injury
Sit on a folded blanket to elevate hips. Do not force knees down.
Target Areas
Practice Flow
About this Pose
Gorakshasana (Cowherd Pose) is a seated meditative pose with soles of feet together and heels near the perineum, activating Mula Bandha.
How to Practice
1. Sit in Vajrasana (Thunderbolt Pose).
2. Widen the knees, bring the soles of both feet together.
3. Draw the heels close to the perineum (Muladhara area).
4. Place both hands on the knees, palms facing down.
5. Straighten the spine, open the chest.
5 more steps remaining
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Frequently Asked Questions
Common questions about Gorakshasana
What is Gorakshasana?
Gorakshasana (Cowherd Pose) is a seated meditative pose with soles of feet together and heels near the perineum, activating Mula Bandha.
What are the benefits of Gorakshasana?
Opens hips and inner thighs. Activates pelvic floor muscles. Calms the mind for meditation. Improves posture.
Who should avoid Gorakshasana?
Avoid this pose if you have: Knee injuries, Hip injuries, Ankle pain.
How many steps are in Gorakshasana?
Gorakshasana is practiced in 10 steps. Sit in Vajrasana (Thunderbolt Pose).
Is Gorakshasana suitable for beginners?
Gorakshasana is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for Gorakshasana?
You may use: blanket. Props make the pose more accessible and comfortable.
What conditions does Gorakshasana help with?
Gorakshasana is therapeutic for: anxiety, flexibility, posture correction.
What poses should I do before Gorakshasana?
Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend, Warrior I. These warm up the relevant muscles and joints.
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