Gorakshasana

Bhadrasana

Gorakshasana or Gorakshaasana is a seated asana in yoga, often used for meditation. The name is derived from the Sanskrit words goraksha (गोरक्ष), meaning "cow protector," referring to the legendary founder of Hatha yoga, Gorakshanath, and asana (आसन), meaning "posture" or "seat." Gorakshasana is thus named to honor the sage Gorakshanath, who is considered a pivotal figure in the development of Hatha yoga practices. This asana is known for its benefits in improving concentration and focus, making it a favored posture for meditation and pranayama practices.

Description

In Gorakshasana, the practitioner sits with the legs crossed, and the feet are placed on the opposite thighs, closely resembling the position of Padmasana (Lotus Pose). However, the distinguishing feature of Gorakshasana is the way the feet are positioned, with the soles facing upward and the heels pressed against the abdomen, near the navel. The hands are placed on the knees in a gesture of meditation (mudra), and the spine is kept erect, promoting a state of alertness and readiness for meditation.

Technique

1. Begin by sitting on the floor in a comfortable, cross-legged position.
2. Carefully place each foot on the opposite thigh, ensuring that the soles of the feet face upward and the heels are positioned as close to the abdomen as possible.
3. Place your hands on your knees, adopting a meditative mudra, such as Chin Mudra or Jnana Mudra.
4. Keep the spine straight, the shoulders relaxed, and the gaze forward, with the eyes either softly closed or fixed on a single point to aid concentration.
5. Maintain this position for as long as comfortable, focusing on deep, rhythmic breathing and the meditative aspect of the pose.

Benefits

Gorakshasana is highly regarded for its ability to enhance concentration and mental focus. The posture aids in stabilizing and calming the mind, making it ideal for meditation and pranayama practices. Physically, it helps in strengthening the back muscles and improving posture. The pressure exerted by the heels on the abdomen may also aid in digestion.

Precautions

Individuals with knee or ankle injuries should approach Gorakshasana with caution or avoid it altogether. It is also advisable to practice under the guidance of a qualified yoga instructor, especially for beginners or those with limited flexibility. As with any yoga practice, it is important to listen to one's body and avoid pushing into painful positions.

See Also

• Hatha yoga
• Meditation
• Padmasana
• Yoga as exercise