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Gorakshasana (Cowherd Pose): Benefits, How to do, Modification

Gorakshasana derives its name from the legendary yogi Goraksha, known for his mastery of yoga and spiritual wisdom. This asana symbolizes the gentle and compassionate nature of a cowherd, tending to their cows with love and care. Similarly, Gorakshasana nurtures our body and mind, promoting a sense of calmness and inner peace.

Gorakshasana (Cowherd Pose)

In Sanskrit, "Goraksha" translates to "cowherd," and "Asana" means "pose." Together, Gorakshasana embodies the grace and gentleness of a cowherd, fostering a harmonious connection between the practitioner and their inner self. (Pronunciation: Go-rahk-shah-sa-na) Gorakshasana primarily engages the hip flexors, hamstrings, and quadriceps. The pose also involves a gentle backbend, which stretches the spine and opens the chest, promoting improved posture and flexibility.

How to Perform Gorakshasana (Cowherd Pose)

  1. Begin by sitting on the floor in padmasana (lotus position).

  2. Extend your arms forward and place them on the floor.

  3. Lift your trunk and hips off the floor.

  4. Keep your trunk stretched straight and rise onto your knees.

  5. Gradually lift each hand off the floor while stretching your thighs.

  6. Maintain the balance and integrity of your spine.

  7. Join your hands in a prayer position in front of your chest.

  8. Hold the position for as long as you can do so comfortably.

  9. Now, place your hands on the floor and lower your hips back to the floor.

  10. Release your legs and change the position of your legs.

  11. Repeat the same sequence for the same duration.

Gorakshasana (Cowherd Pose)

When to Do Gorakshasana (Cowherd Pose)

Gorakshasana can be practiced in the morning to awaken your body and mind, or in the evening to unwind and release tension. Remember to practice on an empty stomach or at least 4-6 hours after a meal.

Preparatory Poses

Prepare your body for Gorakshasana by practicing the following poses:

Gomukhasana (Cow Face Pose): Stretches the hips and shoulders, preparing you for the leg crossing in Gorakshasana.

Baddha Konasana (Butterfly Pose): Opens the hips and groins, enhancing flexibility.

Janu Sirsasana (Head-to-Knee Forward Bend): Lengthens the hamstrings and prepares the legs for the crossed position.

Follow Up Poses

After Gorakshasana, transition smoothly into these poses for complete practice:

  1. Paschimottanasana (Seated Forward Bend): Stretches the back of the body and calms the mind.

  2. Bhujangasana (Cobra Pose): Opens the chest and strengthens the back.

  3. Balasana (Child's Pose): Relaxes the body and releases any remaining tension.


Gorakshasana aligns with the Anahata Chakra, the Heart Chakra, which governs love, compassion, and emotional well-being. This heart-opening pose can help you connect with your inner self and cultivate loving-kindness towards yourself and others.

 Anahata Chakra, the Heart Chakra

Mantra for This Pose

While practicing Gorakshasana, you can recite the following mantra to deepen your connection: "Om Shanti" - This powerful mantra invokes peace and tranquility, aligning perfectly with the serene nature of the Cowherd Pose.

Alignment Cues

Pay attention to these alignment cues for a safe and effective practice:

  1. Equal weight distribution: Ensure both sit bones are grounded evenly on the floor.

  2. Lengthen your spine: Keep your back straight, avoiding any slouching or hunching.

  3. Gentle twist: If you choose to bind your arms, do so with a gentle twist, respecting your body's limitations.

  4. Relax your neck: Keep your neck relaxed, and avoid any tension in your shoulders.

Duration of Hold

Hold Gorakshasana on each side for 30 seconds to 1 minute, breathing deeply throughout the pose.


The drishti or gaze point in Gorakshasana is forward or upwards, encouraging a calm and focused mind.

Physical & Spiritual Awareness

As you settle into Gorakshasana, tune into these aspects of your practice: Physical Awareness: Feel the gentle opening in your hips and the stretch in your chest and shoulders. Be mindful of any sensations in your spine and lower back. Spiritual Awareness: Embrace the qualities of a compassionate cowherd, cultivating feelings of warmth and love towards yourself and others.

Beginners' Tips

If you're new to Gorakshasana, keep these tips in mind:

  1. Use props: If you find it challenging to sit comfortably with crossed legs, place a cushion or folded blanket under your hips for support.

  2. Focus on alignment: Pay attention to maintaining a straight spine and avoid straining to bind your arms if it feels uncomfortable.

Who Should Not Do It

Gorakshasana is generally safe for most practitioners, but avoid the pose if you:

  1. Have knee or hip injuries: Be cautious if you have any issues with your knees or hips, and modify the pose as needed.

  2. Are pregnant: Skip this pose if you're pregnant or consult a yoga instructor for appropriate modifications.

  3. Experience lower back discomfort: Modify the pose or skip it if you have lower back issues.

Who Should Do It

Gorakshasana is a wonderful pose for anyone seeking:

  1. Hip opening: If you spend long hours sitting, this pose can help release tension in the hips.

  2. Heart opening: To cultivate feelings of love, compassion, and empathy.

  3. Inner peace: To find serenity and calmness amidst the busyness of life.

Benefits of Gorakshasana (Cowherd Pose)

Gorakshasana offers a host of physical, emotional, and spiritual benefits:

  1. Hip flexibility: The pose opens up the hip joints and stretches the inner thighs.

  2. Spinal health: The gentle backbend promotes spinal flexibility and improves posture.

  3. Heart opening: Gorakshasana encourages a sense of openness and emotional vulnerability.

  4. Calmness and serenity: The pose fosters a tranquil and peaceful state of mind.

  5. Focus and concentration: Practicing Gorakshasana enhances mental clarity and focus.

Modifications for Gorakshasana (Cowherd Pose)

Customize Gorakshasana to suit your needs:

  1. Seated modification: If crossing your legs is challenging, sit with your legs extended in front of you and gently twist your upper body.

  2. Supported modification: Use props like bolsters or blocks under your knees to make the pose more accessible.

Common Mistakes

Avoid these common errors to ensure a safe and effective practice:

  1. Forceful binding: Never force your arms to bind if it feels uncomfortable. Allow the bind to happen naturally.

  2. Collapsed spine: Keep your back straight and avoid rounding your spine.

Safety and Precautions

As with any yoga practice, prioritize safety:

  1. Listen to your body: If you experience pain or discomfort, adjust or release the pose.

  2. Avoid deep backbends: If you have back issues, avoid deep arching of the spine.

  3. Consult a professional: If you have any medical concerns, consult a yoga instructor or healthcare provider before trying this pose.

Additional Preparation Tips

Maximize your Gorakshasana experience with these tips: Direction to Face: Practice Gorakshasana facing east, as it symbolizes the direction of the rising sun and represents new beginnings and spiritual awakening. What to Wear: Wear comfortable and flexible clothing that allows you to move freely during the practice. Opt for breathable fabrics that keep you cool and at ease. Suitable Place and Essential Oil or Fragrance: Choose a quiet and clutter-free space for your practice, allowing you to focus without distractions. Consider using soothing essential oils like lavender or eucalyptus to create a calming ambiance. Music: Create a serene atmosphere by playing gentle instrumental music or ambient sounds. Let the music complement your practice and guide you into a state of tranquility. As we conclude our journey through the Cowherd Pose, let's cherish the serenity and grace it brings into our lives. Embrace the gentle nature of a cowherd, spreading love and compassion to ourselves and those around us. As we mooo-ve forward on our yoga journey, let Gorakshasana remind us to be gentle with ourselves, just like a cowherd tending to their cows with care.

Happy moo-ving!

And remember, yoga is all about finding peace and balance within!


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About the Author

Namaste! I'm Pooja Chauhan

RYT 200Hrs | Meditation Coach 

Diving deep into the realm of yoga to revive its original teachings to create a significant impact in preserving and sharing them with the world.

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