Health Benefits Of Gomukhasana And The Importance Of Health Insurance

As twenty people twist into Gomukhasana, the yoga instructor instructs, "Breathe in... Now stretch your arms behind your back... Feel the tension release."

"I came for the stress relief, but my shoulder is screaming!" a 35-year-old IT engineer in the back row whispers to his neighbour.

With a knowing smile, she responds, "Keep breathing. Your body remembers every desk hour. It just needs time to remember its natural flexibility.”

The perfect mix of ancient healing and modern financial protection creates a seamless balance. Gomukhasana—the Cow Face Pose—is more than an external stretch; it is a reflection of the balance we yearn for in the preservation of health.

This article unpacks how embracing yoga, like Gomukhasana, isn’t just good for your body—it can also be good for your wallet, reducing healthcare costs and unlocking wellness perks in your health insurance.

So, let’s begin!

What Is Gomukhasana (Cow Face Pose)?

Gomukhasana (sounds like go-mu-kha-suh-naa) is a translation from Sanskrit, in which "go" means cow, "mukha" means face, and "asana" means pose. This is not some random yoga pose—it's actually one of the 15 asanas described in the Hatha Yoga Pradipika, an ancient Sanskrit text on Hatha yoga from the 14th century.

Hatha Yoga Pradipika is one of the three principal works that form the basis of Hatha Yoga.

It's not only an ancient script but a guide which has influenced the practice for centuries, outlining postures, breathing, and the philosophy behind everything. Let’s understand how:

• Hatha Yoga is an ancient type of yoga known for its combination of physical postures, or asanas, and controlled breathing techniques, called pranayama.
• Hatha Yoga brings together mindfulness, control of breathing, posture, and meditation into a practice that is used to strengthen the body and mind.
• Traditional Hatha Yoga contains 84 poses, of which fifteen are primary postures. Included among them is Gomukhasana, which is a very important part of traditional yoga.

How To Do Gomukhasana (Without Feeling Like A Pretzel)?

Here’s how you can easily practice to reap the maximum benefits of the Gomukhasana procedure:

1. Sit upright with your spine straight.
2. The left foot should be under the right knee, resting outside of the right hip, and both knees bent.
3. Then cross your right leg over the left, with the right knee sitting directly on top of the left.
4. The right arm folds and goes around the back, and the left arm goes over the left shoulder.
5. The arms stretch towards one another behind the back, attempting to touch each other.
6. Be sure to do the same on the other side as well.

But why is it known as the cow face?

Well, as you're in the pose, your elbows nestled behind your back appear like a cow's ears, and your knees, one on top of the other, are like its mouth.

As with any yoga position, Gomukhasana (Cow-Face pose) should be practiced with awareness, paying close attention to the body's sensations. Extra care should be taken for those with shoulder or hip injuries to avoid strain or pain.

What Are The Health Benefits Of Gomukhasana (Cow Face Pose)?

The Gomukhasana benefits or the Cow Face Pose benefits are quite vast. Let’s look at them:

1. Improved Posture: This keeps your spine straight, and this improves the posture of your body as a whole.
2. Increases Lung Capacity: Stretches your intercostal muscles to increase your lung capacity for enhanced breathing.
3. Strengthens Breathing Function: Strengthens breathing techniques by improving both abdominal and diaphragmatic breathing, allowing for deeper, more efficient oxygen intake.
4. Increased Flexibility: Loosens up tight shoulders, allowing more flexibility and motion.
5. Strengthen Muscles: Strengthen your triceps, shoulder joints, hips, chest, thighs, ankles, and spine for overall stability and mobility.
6. Improved Posture: Sitting too long at a desk can lock up the body, but Cow Face Pose unstiffens aching shoulders, relaxes hips, and unfolds the chest, all of which lead to better posture and flexibility.
7. Say Goodbye To Back Pain: Sciatica happens when your sciatic nerve gets irritated or injured, causing that sharp, nagging pain. Gomukhasana works wonders for relieving gentle back pain and those pesky sciatica symptoms that just won't quit.
8. Release Tension: Gomukhasana releases tension and stress from the upper back, neck, and shoulders, making you feel lighter, more relaxed, and less fatigued.
9. Support Digestion: Gomukhasana gently compresses the abdomen, giving your digestive tract a boost and causing things to flow more easily.
10. Revive Inner Balance: This pose assists in bringing balance to the body's energy channels (nadis) to bring an inner sense of cosmic balance and stability.
11. Sharpen Your Focus: Remaining in Gomukhasana requires focus and concentration, which naturally calms the mind and allows more mental clarity.
12. Immerse In The Moment: Gomukhasana's meditation pose calls forth awareness of the moment, infusing it with presence and profound inner peace.

Prepping for Gomukhasana: Essential Warm-Up Moves

It's always best to wait for a minimum of four to five hours after eating to perform any yoga posture. Early mornings are, therefore, most ideal since the stomach is in a natural fasting state. Evening practice is the second best in case mornings cannot be accommodated.

A good warm-up is essential before trying Gomukhasana (Cow Face Pose) so that the shoulders, hips, and spine can gradually stretch into the pose without straining. Begin with Low and High Crescent Lunge, Warrior I and II, Triangle, Cobra, and Cobbler's Pose to warm the body slowly and build up to more intense stretching.

Here are a few yoga poses to loosen up to get the maximum Cow Face Pose benefits:

• Low And High Crescent Lunge
  The Low Crescent Lunge is a yoga pose where one leg steps back into a deep lunge while the back knee gently rests on the ground. This position lowers the back leg, creating a grounded yet dynamic stretch that enhances stability and flexibility.  The High Crescent Lunge, however, leaves the back leg raised, with the heel approaching the ceiling and the knee lifted off the ground, deepening the stretch in the hip flexors and back leg. Both are modifications of the traditional Crescent Lunge (Anjaneyasana), where the back leg is kept raised, although the knee may bend slightly based on flexibility.
   
• Warrior I And II
  In Warrior I, the chest stays forward while the back foot turns slightly outward for stability. Warrior II shifts things up by opening the hips and torso to the side, with both feet angling out to create a strong, grounded stance.
   
• Triangle Pose (Trikonasana)
  Triangle Pose, also known as Trikonasana, is a standing pose that does absolute wonders for the legs, back, and core. The name is derived from the triangular shape the body takes when the lower hand extends towards the ground, opening into an intriguing, energizing stretch.
   
• Cobra Pose
  Cobra Pose, named after the majestic snake, begins with lying on the stomach and raising the upper body so that the spine naturally curves. This action deeply stretches the torso and legs, inducing a feeling of openness. Closing the eyes and holding the pose for a few seconds can allow the mind to fully relax.
   
• Cobbler’s Pose
  Sit down on the mat, bringing the soles of the feet together and allowing the knees to drop outward. Hold the feet, with the grip firm but not tense, and slowly rock the thighs up and down, simulating the beat of butterfly wings. This pose effectively awakens inactive muscles in the lower body while building strength in the spine.

Practising these movements beforehand can increase flexibility, ease stiffness, and support better alignment, making it easier to settle into Gomukhasana with comfort and stability.

What To Do Gomukhasana (Cow Face Pose)?

Here are the crucial steps you need to follow to maximise the Gomukhasana benefits or the Cow Face Pose benefits:

Step 1: Sit upright with your legs stretched out before you and back straight. Either on the floor or on a yoga mat, sit with legs together, big toes of both feet touching. Sit with your legs completely on the floor and not even a bit lifted up. Put your hands on the floor beside your hips, fingers facing downwards.

Step 2: Then, bring your right leg behind your left leg while lifting your left leg.

Step 3: Next, fold your left leg and put it over your right knee, holding it beside your right hip. Both legs need to be bent now, and your left leg should be folded over the right leg.

Step 4: Lift your left arm overhead, then bend the left elbow so your left palm is between the shoulder blades. Then, bend your right arm across your back, lift it up, and set it in the same place between your shoulder blades in a downward motion.

Step 5: The left elbow here is slanting up, toward the back of the head, and the right elbow is slanting down, toward the back. The left palm is resting on the spine, and the right palm is facing outwards, open.

Step 6: Begin by bringing your hands towards one another, attempting to bring them together as close as possible. Then, extend the back and thread your fingers, interlocking them strongly to finish off the posture.

Step 7: Sit up straight, with your spine and neck in a straight line while your palms remain either interlocked or as close as possible. Breathe slowly and deeply as you maintain the pose. To achieve the proper alignment, pay attention to the point at which your spine and neck are straight and breathing comes naturally, yet maintaining the pose remains constant.

Step 8: Hold the pose for as long as feels comfortable. When it's time to release, gently exhale and let go of your palms.

Step 9: Gradually uncross your legs. Bring your right leg up, and slide your left leg underneath it. Then, fold your right leg and bring it over your left knee, with your right foot sitting next to your left hip. Your right leg should now be neatly stacked over your left.

Step 10: Then, raise your right arm behind your shoulder and lower your left arm from under it, also behind your shoulder. Now, cross your palms behind you, the same as before, as mentioned in Step 5, but with your hands reversed in position.

Step 11: Breathe slowly and deeply and remain relaxed in the pose. Hold it for as long as it is comfortable, allowing your body to relax into the stretch.

Step 12: When you exhale, slowly let your arms out and let them relax back down.

Gomukhasana Information!

Approach Gomukhasana (Cow Face Pose) with awareness, keeping your body's boundaries in mind. If any part of the pose feels uncomfortable, feel free to adjust it to ensure safety, especially around the shoulders, hips, or knees. It's always a good idea to learn from a seasoned teacher when starting yoga. A good instructor not only helps with alignment but also with breathing techniques and personalized tweaks, helping you unlock the full Gomukhasana benefits, making the practice safer and more rewarding.

Beginners’ Tips For Gomukhasana (Cow Face Pose)?

Starting out with yoga and trying the Cow Face position for the first time?

Getting both palms together behind your back may feel challenging at first. If that happens, don’t stress; it's completely normal.

No need to force those hands to stretch beyond their limit. With steady practice, they’ll meet naturally, and holding the pose will feel effortless. Staying gentle is key since too much strain can do more harm than good.

Beginners trying out Gomukhasana might find it tricky at first, but a few simple variations can make it way more comfortable. The following variations act like little cheat codes, making it easier to ease into the pose without unnecessary struggle.

What Are The Variations Of Gomukhasana (Cow Face Pose)?
Gomukhasana yoga is not a pose that fits all. Keep in mind that Gomukhasana targets deep into major muscle groups, activating the rotator cuff in the shoulders, building the forearms and wrist extensors, and activating the thigh abductors and the groin muscles.

If the full expression of the pose feels too challenging, here are some beginner-friendly modifications:

1. Half Gomukhasana
   Struggling to clasp your hands behind your back? No worries! Start with Half Gomukhasana instead. In this version, one arm stretches overhead while the other tucks behind the back, making it a more accessible way to ease into the full pose.
    
2. Seated Gomukhasana
   Sitting flat on the floor can feel a bit intense at first. A simple fix? Sit on a folded blanket or bolster to elevate the hips a little. This subtle change can make a big difference, removing pressure from the hips and knees and allowing you to settle more comfortably into the pose.
    
3. Standing Gomukhasana
   Not a fan of sitting on the floor for this pose? No problem! Gomukhasana can be done while standing. Just keep your hips hip-width apart, engage your core, and do the same arm movements. Keeping your spine tall is the key, allowing you to receive all the Gomukhasana benefits without the pain of sitting.

What Are The Safety And Risks Of Gomukhasana?

Yoga is not about pushing your body beyond what it can do but listening to your body. Always keep in mind that going beyond your limit can result in a spinal injury, so it's always better to listen to your body and go slow.

Here are some crucial safety reminders to remember:

1. Those who are overweight ought to be careful not to overexert their bodies and remain within a limit where movement feels comfortable.
2. Morning is the best time for practice. Having a gap of 10 to 12 hours since the previous night's last meal makes the body light and prepared for yogasana.
3. Push yourself, but not to the point of discomfort. Respect your limits to prevent unnecessary strain on your body.
4. Maintain the position only for as long as it is comfortable and natural.
5. Begin practicing under the guidance of an experienced instructor in order to properly learn techniques and ensure safety.
6. Any pain in the shoulder, neck, or back should be checked by a doctor before attempting any asana.

Risks Of Gomukhasana

Cow Face Pose benefits the body in many ways, but it may not be suitable for everyone, especially those with certain health conditions.

Not practising Cow Face Pose is the smart thing to do in certain cases, particularly when faced with certain physical restraints or ailments. Let us examine a couple of Gomukhasana contraindications:

• Dealing with soft tissue injuries like strained muscles, sprained ligaments, or damaged tendons makes this pose a no-go.
• A muscle tear in either thigh calls for rest, not deep stretches.
• Managing piles or bleeding haemorrhoids? Best to skip this one.
• Spondylitis (called arthritis of the spine) may make this pose painful or even dangerous.
• Shoulder pain, a frozen shoulder, or any stiffness in that area indicates that this stretch could be worse than beneficial.
• Knee troubles? Forcing the legs into this position could make things worse.

Now, let’s look at a few other risk factors:

• Blood Pressure Concerns
  Lifting the arms above the head in Gomukhasana may place additional stress on the circulatory system, causing a sudden increase in blood pressure. Individuals with uncontrolled hypertension must exercise care and not retain this pose for long.
   
• Considerations During Pregnancy
  During the later stages of pregnancy, deep hip-opening poses like Gomukhasana can put unnecessary pressure on the abdomen and pelvis. This can lead to discomfort and may not be the safest choice for both the parent and the baby.
   
• Precautions For Post-Surgery Recovery
  Anyone who has undergone surgery, particularly in the hips, knees, or shoulders, should visit a healthcare provider before attempting Gomukhasana. The pose can be stressful to healing tissues, and this can slow the healing process.

Note: Listening to the body is most important in any form of yoga. If Gomukhasana or any other asana is painful or uncomfortable, gradually release it. Consulting a qualified instructor or a doctor can help in finding adjustments or other asanas that are more comfortable.

Do you know your body’s history is basically an open book for insurers? Let’s flip through the pages and see what it means for your premium.

How Does Your Physical Well-Being Affect Your Health Insurance Premium?

Health plays a big role in deciding how much premium you pay for your health insurance policy. Insurance companies look at different aspects of a person’s overall well-being and evaluate risk by considering your health condition before setting the premium. Some of the key things they consider include:

1. Pre-Existing Conditions And Medical History
   Long-term illnesses such as diabetes, high blood pressure, or heart disease typically result in increased premiums or even exclusion from a policy. Past surgeries, recurring hospital visits, or genetic health conditions can play a role in determining premium costs.
   Any earlier health condition you have is incorporated into your medical history. A pre-existing disease refers to any diagnosed medical condition or illness for which you've received treatment or a confirmed diagnosis within the 36 months before applying for health insurance. Otherwise, it is simply noted as a part of your medical history in the health insurance proposal. Any piece of information, be it an earlier ailment, surgery, a severe injury, or even a childhood condition, enters the picture when evaluating your health profile.
   Health conditions and past illnesses significantly impact insurance premiums. Individuals with serious health conditions often pay higher premiums, as insurers factor in the likelihood of increased claims.
    
2. BMI & Obesity
   Excess weight isn’t just a number on the scale; it can bring along health risks like diabetes, heart disease, and joint problems. When BMI goes up, so does the likelihood of medical issues, which is why insurers often charge higher premiums for individuals with a higher BMI.
   BMI classifications help determine where a person falls on the weight spectrum. Here’s how different ranges are categorized:
3. 1. Under 18.5—Underweight
   2. Between 18.5 and 24.9 – Normal weight
   3. Between 25 and 29.9—Overweight
   4. Above 30 - Obesity

Knowledge of the BMI classification of underweight, normal weight, overweight, and obesity makes it easier to understand how BMI influences health and insurance premiums.

3. Lifestyle Habits
   The use of tobacco products, excessive drinking, and not engaging in physical activities have severe effects on health and consequently result in increased insurance premiums.
    
4. Age & Fitness Level
   Over time, we notice that health insurance premiums tend to rise because there is a natural rise in related health risks due to ageing. However, being physically fit and living an active lifestyle might make these expenses manageable to some degree.

Consequently, physical fitness through the intake of a healthy diet, regular physical exercise, and frequent check-ups can also significantly impact not just overall well-being but also the possibility of lower premiums and enhanced insurance coverage.

How Does Health Insurance Benefit Yoga Practitioners?

Yoga is not only about flexibility and consciousness; it can surprisingly affect your health insurance as well. Let's discover how:

• Wellness Programs & Rewards
  Health insurance plans are catching up with the times, incorporating wellness programs that reward the active and healthier lifestyle choices of individuals. They can be offered in the guise of discounts or additional perks, depending on the insurer. The key to receiving them? Seizing control over one's own health through activities like yoga and other positive behaviours.
  In addition, certain insurance companies have wellness programs in place that track activity levels and offer rewards for being healthy.
   
• Lower Insurance Premiums
  Staying active with habits like yoga can keep health risks in check, and some insurers might even reflect that in lower premiums. A little commitment to wellness could lower the probability of medical expenses and make it easier to secure lower premiums.
   
• IRDAI Guidelines
  In a significant move, the Insurance Regulatory and Development Authority of India (IRDAI) issued guidelines on September 4, 2020, under which insurers can promote individuals towards healthy and preventative lifestyles. Among the incentives is the provision of redeemable vouchers for the membership of a yoga centre, which will lead people to adopt healthy lifestyles.
  
  IRDAI has directed insurance firms to offer coverage for AYUSH treatments on the same level as conventional medical treatments to enable individuals to have increased healthcare choices.
  
  But do you know what AYUSH treatments are?
  
  AYUSH provides various treatments under Ayurveda, Yoga, Unani, Siddha, and Homoeopathy as alternative therapies. Most insurance policies these days are aware of the advantages of such therapies, i.e., Ayurveda and Naturopathy, and include them as part of the policy along with traditional medical procedures.

Therefore, practicing yoga, including Cow Face Pose benefits, enhances overall well-being. It can also help reduce health insurance premiums and even unlock wellness benefits offered by some insurers.

Choosing The Right Health Insurance Policy

Selecting the right health insurance policy is a minefield of choice, but simplifying the process makes it easier to buy insurance wisely. This is how you can guarantee you're receiving the best deal, with protection just right for your requirements:

1. Assess Your Specific Needs
   Before diving into the sea of insurance plans, start by looking at your own health situation. How old are you? Do you have any ongoing health issues? Or a family history that could affect your future medical needs? The answers to these questions will help guide your search.
    
2. Compare Plans Online
   Check out a few health insurance policies by using online comparison tools. Comparing costs, the extent of protection, limitations, and the quality of customer service ensures a well-informed decision tailored to individual needs.
    
3. Coverage That Goes Beyond Hospital Bills
   A good health plan should cover more than just hospital stays. Think about the bigger picture: Does it cover pre- and post-hospitalisation? Daycare procedures? Ambulance costs? What about organ donation and domiciliary treatment? The more comprehensive, the better.
    
4. Network Hospitals Matter
   Take a look at the insurer's network of hospitals that offer cashless treatment. A larger network means more high-quality healthcare options available when the time comes.
    
5. Sum Insured—Is It Enough?
   Ensure the sum insured is enough to handle any future medical expenses. When deciding on the coverage amount, keep in mind the effects of inflation and the rising costs of healthcare.
    
6. The Waiting Period
   Check out the waiting periods for specified treatments and pre-existing conditions. Shorter waiting times can make a big difference, especially when urgent care is needed.
    
7. No Claim Bonus
   Look for plans that offer a no-claim bonus, where your coverage increases each year you go without making a claim. Some plans even offer a guaranteed bonus, regardless of claim history, making it essential to check these details before choosing a policy. It’s a nice way to get more value over time.
    
8. Understand The Exclusions
   Take a moment to look over the exclusions in the policies. It’s important to ensure that the policy doesn’t leave out any treatments or conditions you might need coverage for down the line.
    
9. Affordability
   While affordability is important, sacrificing essential coverage just to lower costs may not be the best approach. The key lies in striking the right balance, ensuring the benefits justify the premium without compromising necessary protection.
    
10.  Riders And Add-Ons
    Want to add more value to your plan? Consider riders or add-ons. Coverage for maternity, critical illness, or personal accidents can boost your plan at a nominal cost, giving you extra peace of mind.
     
11.  Customer Support That’s There When You Need It
    It’s important to check out the insurer’s customer service. In emergency situations, having quick and helpful support can really make a huge difference.
     
12.  Read The Policy Terms
    Take the time to carefully go through the policy document. Understanding the coverage, exclusions, and how claims work is crucial to making sure there are no surprises later on.

Looking at different policies through these lenses helps find the best coverage that fits specific health needs, making sure the protection is as comprehensive as possible.
 

In Summary

As Gomukhasana stretches our bodies and health insurance cushions our finances, we discover the perfect pose for modern wellness. Like fingers interlocking behind our backs, physical practice and financial protection create a complete circle of care. In this sacred union, we unlock the true benefits of Gomukhasana—one that honours both ancient wisdom and contemporary prudence.
 

Disclaimer

The content on this page is generic and shared only for informative and explanatory purposes. It is sourced from multiple online resources and may be subject to change. Kindly seek advice from an expert before making any decisions related to the discussed subject matter.
 

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