Cowherd Pose

Rooted in the lineage of the Nāth yogis, this pose is revered for its stabilizing effect on the mind and its deep connection to energetic control. Though lesser known today, this ancient seat of stillness is said to unlock subtle spiritual power and prepare the body for advanced yogic states.

🔹 Name & Meaning

• Sanskrit Name: गोरक्षासन (Gorakṣāsana)
• Root Words: Gorakṣa = a legendary yogi and teacher; Āsana = posture or seat
• Meaning: “Posture of Gorakṣa” — the seated pose dedicated to the sage Gorakṣa, who is believed to be the founder or one of the key exponents of the Haṭha Yoga tradition.

📜 Scriptural References

Gheraṇḍa Saṁhitā 2.24–25

gorakṣāsanaṁ samyag dṛḍha-piṇḍaṁ vidhāya tu
yathā sukhaṁ ciraṁ yogī sthātuṁ śaknoti saṁyataḥ (2.24)

tasmād dṛḍhataraṁ dhyānaṁ guruṇā yad abhāṣitam
gorakṣāsanam ayaṁ tasmāt paraṁ yogyaṁ na vidyate (2.25)

Translation:

• In Gorakṣāsana, the body is held firm and stable so that the yogi can remain seated comfortably for a long time with control.
• Therefore, the posture spoken of by the Guru is Gorakṣāsana, and there is no other posture more suitable for meditation than this.

✅ This verse emphasizes its importance as a meditative seat that enables inner absorption 

🧭 Step-by-Step Instructions

1️⃣ Begin in Dandāsana (Staff Pose)

• Sit on the floor with legs stretched forward.
• Keep your spine upright, and arms resting by your side.

2️⃣ Bend the Knees

• Gently bend both knees, drawing your feet toward the body.
• Bring the soles of the feet together, as in Baddha Koṇāsana (Butterfly Pose).

3️⃣ Tuck the Heels Under the Body

• Now, separate the feet slightly but keep the heels under or beside the perineum (not beneath the hips as in Vajrasana).
• This will create a triangular base with the legs and thighs.

4️⃣ Pull the Knees Down Gently

• Let the knees drop naturally toward the floor.
• If they don’t reach, just let them rest wherever comfortable.

5️⃣ Place the Hands on the Knees or in Jñāna Mudrā

• Keep the spine tall and chest open.
• Place hands on knees or rest them in a meditative gesture.

6️⃣ Close the Eyes and Breathe Slowly

• Begin slow nasal breathing.
• Focus gently on the breath and posture.

⏱️ Duration

• Hold for 1–5 minutes to begin; longer as comfort improves. Use a blanket if needed.

⚠️ Contraindications & Cautions

• Avoid if there is recent groin, hip, or knee injury
• Those with tight hips should use a folded blanket or cushion under the buttocks

Modifications:

• Sit on a bolster if knees are very high
• Practice supported Baddha Koṇāsana as a preparation

🔄 Recommended Preparatory Practices

• Āsanas:
  • Baddha Koṇāsana – opens hips
  • Vajrasana – trains body to sit in fixed meditative seat
  • Svastikasana – prepares the knees and spine
• Breathwork:
  • Nāḍī Śodhana – balances subtle energies
  • Bhrāmarī – enhances meditative focus

🌿 Benefits

✅ Textual Benefits (Scriptural)

Gheraṇḍa Saṁhitā 2.25:

“No posture is more suitable for meditation than Gorakṣāsana.”
📌 This affirms its power to bring stability and depth to dhyāna (meditation).

🩺 Interpreted Practical Benefits

• Enhances mental stillness and deep focus
• Provides a stable base for long periods of sitting
• Gently opens the hips and knees
• Strengthens lower back and pelvic stability
• Grounds the nervous system—helps reduce anxiety and mental agitation

🌿 Ayurvedic Connection

🌬️ Breathwork While in Gorakṣāsana

🧘‍♂️ Variations & Related Poses

📚 Summary Table