Yoga Practice Name
Gorakṣāsana (गोरक्षासन)
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English Name
Yogi Goraksha’s Pose
Description and Steps
Description:
Gorakṣāsana is a classical meditative asana, often confused with Siddhāsana or Vajrāsana, but has its distinct positioning. It is primarily used in advanced pranayama and meditation practices, promoting stillness and internal awareness.
Steps:
Starting Position: Sit on the floor with legs extended straight in front of you (Dandāsana).
Foot Positioning:
- Bend both knees.
- Place the soles of the feet together, similar to Baddha Koṇāsana.
- Now tuck each heel under the opposite thigh, so they point toward the perineum.
Adjust the Knees:
- Bring the knees close together or let them rest on the floor if flexible.
- The knees may stay slightly elevated depending on your flexibility.
Spine and Hands:
- Keep the spine erect and elongated.
- Place the hands on the knees or in a mudra (e.g., Jnana Mudra) for meditation.
Breathing & Focus:
- Close the eyes and begin to focus on your breath.
- Maintain stillness and awareness.
Hold the Pose: Remain in the pose for a few minutes, gradually increasing duration over time.
Release: Gently release the legs and stretch them forward to relax.
General Benefits
Physical Benefits:
- Improves hip flexibility by opening the groin and inner thighs.
- Strengthens the back and helps maintain an upright spine.
- Stimulates pelvic organs, aiding in reproductive and digestive health.
- Helps in alignment of the spine and body posture.
Mental & Energetic Benefits:
- Promotes mental stillness and concentration – ideal for meditation and pranayama.
- Encourages internal awareness and grounding.
- Helps channel and conserve prana (life energy).
- Aids in balancing the root (Muladhara) and sacral (Swadhisthana) chakras.
Spiritual Significance:
- Traditionally used by yogis and ascetics for long meditation and inner exploration.
- Supports the awakening of Kundalini energy by stabilizing the body and mind.
Cautions-Limitations-Contraindications
Contraindications:
- Knee or hip injuries: Avoid if you have recent or chronic pain in the knees, hips, or ankles.
- Lower back issues: Not advised for individuals with herniated discs or lower back stiffness unless guided by a professional.
- Sciatica: May aggravate sciatic pain in some individuals.
- Pregnancy: Should be avoided in later stages unless modified.
Cautions:
- Practice on a cushioned surface or with a folded blanket under the hips if there is discomfort.
- Enter and exit the pose slowly and mindfully to avoid strain.
- Do not force the knees down or push beyond your current flexibility.
Complimentary Practice
- Nāḍī Śodhana Prāṇāyāma – Cleanses energy channels and supports meditative focus.
- Dhyāna (Meditation) – Enhances the stillness and awareness cultivated in the posture.
- Japa or Mantra Chanting – Deepens the mental calmness and focus in seated posture.
Similar Practices
1.Padmasana, 2.Siddhasana, 3.Vajrasana, 4.Muktasana
Practice Keynotes
- Steady & Still: Maintain a firm, unmoving seated position to support long meditation or prāṇāyāma practice.
- Spine Upright: Keep the spine erect and aligned to promote energy flow (prāṇa) and alertness.
- Knees to Floor: Over time, knees should naturally descend towards the floor, signaling hip openness.
- Balanced Pressure: Sit evenly on both sit bones; avoid leaning to one side.
- Relaxed Breath: Breathe softly and naturally through the nose, calming the nervous system.
- Eyes Closed or Gently Gazing: Focus inward or on a fixed point to aid concentration.
- Mudra Practice: Use Jñāna or Chin Mudrā with the hands resting on knees.
- Silent Awareness: A meditative state is the goal—use the posture as a seat of awareness and stillness.
Yoga Asana Type
Practice Level
Hatha Yoga Sutra
GS: 2.24-26 / HYP: 1.28-29 / 1. 58 / SS: 3.108-112
