gomukhasana C (horned double pigeon pose)
This post is related to a series of post about asana variations.
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Some yogi’s claim that are as many asana’s as there are life-forms in this universe. Every being is a unique expression of the divine, an electron-magnetic signature. Others say that are 72.000 asana’s, some say 72 and others hold that if you master the 12 basic asana’s, you will receive all the benefits and attain yoga. The last see the majority of asana’s as variations on these 12. Yoga is honoring the diversity of nature, with that the expression of you body mind. Be your own teacher, and keep a beginners mind, when ever you practice yoga asana. Keep exploring, experimenting, that is how you will learn. Find calmness in a pose, that doesn’t say you have to be completely still or motionless. Keep the body mind active, let the body explore the pose. Exploring in ways of endurance, focus and relaxation. (sthira & sukha) Some days you want to take it even further, letting creativity into the asana and see where the asana will take you.
This variation of agnistambhasana ( “knee-to-ankle pose, double pigeon, square pose” ) is especially for the people that like a deeper stretch to the outer hips. Additional making a forward bend out of it. Make sure to work both sides, equal time, taking the heels further over the outside of the opposite leg. Only attempt this asana when agnistambhasana can be done comfortably over longer periods of time. If that is not the case stay with agnistam or other good hip openers like; baddha konasana (bound angle/cobbler’s pose and eye of the needle pose. This pose requires flexibility in the lower body, including the outer hips, hamstrings, quadriceps, lower back, and gluteus maximus/medius.
- From; agneestam asana (double pigeon/firelog pose); First work toward bringing your shins parallel to the top edge of your mat, keeping your right shin stacked directly above your left shin. Both shins should be at 90-degree angles to each thigh.Flex your feet and press through your heels. Spread your toes. If this can all be accomplished at ease and at peace, continue. Press your groins toward the floor and sit up straight. Keep the front of your torso long. Take the heel further over the outer edge of the opposite knee, up to your range of being at ease. Rest your fingertips on the floor at either side of your body, as variation walk the hands forward along the floor, folding the torso over the crossed legs. Holding the pose longer. Release the pose by very slowly and gently extending both legs along the floor.
- From; gomukhasana; open the legs slowly, so that a little space is created in between the legs, moving towards agneestam asana, but keep the legs where you play the edge of the stretch. Keeping groins pressed toward the floor, spine straight, front of the body is long. Release the pose by very slowly and gently extending both legs along the floor, or by sliding back into gomukhasana
Toward the end of a yoga class when the body is warm and limber and making it a longer stretch preparing for shavasana, final relaxation.
- breath; Deep calm breathing while in the pose.
- time; 3 to 5 min for a passive stretch. Otherwise 12 deep breaths to one minute.
- dhristi; in between the eyebrows,
- Opens and stretches the (outer) hips
- Stretches the groins and buttocks gently
- Stimulates the abdominal organs, which helps to regulate digestion and metabolism.
- Strengthens legs and calves
- Calms the mind
- Relieves anxiety, tension and stress
- Sitting upright with your spine aligned calms the mind and relieves anxiety and mental tension, stress (when regular practicing this asana)
This asana should be avoided in case of groin, knee or hip injury, back problems, high blood pressure or any cardiac problems, recent surgery and pregnancy. Be slow and careful while doing the asana as in almost all the yoga asanas.