Why Gomukhasana is a Must-Do Pose for Office Workers and Desk Jockeys

From the outside, a desk job looks like a dream job. You spend your day sitting on a chair, working on a computer, and maybe even sipping coffee or a cup of chai when the mood strikes. But in reality, it's not all sunshine and rainbows.

After about an hour, the discomfort creeps in. By hour two, you are trying to find that sweet spot. Then, as time advances, aches seem to progress. From lower back pain to neck and shoulder stiffness, everyone makes an entrance.

Your mind begins to meander, your focus falters, and you are in pain.

What do you do?

Well, Gomukhasana comes to your rescue. Yes, it can be a lifesaver when practiced right.

Ahead, we unpack all useful information and tell you why the Gomukhasana pose is a must-do for office workers and desk jockeys.

What Is Gomukhasana Pose?

The Gomukhasana yoga pose is a classic yoga asana. It is a seated pose that helps stretch and open the body. It is something that can be easily embraced by beginners and provides several benefits such as improved posture, flexibility, etc.

This asana is also great for your mental health and can immediately help you relax.

In the Gomukhasana yoga pose, the arms and legs are intertwined, which resembles a cow's face. Hence, it is also known as the Cow Face Pose

Why Gomukhasana Pose a Must-Fo For Office Workers and Desk Jockeys?

Why is this asana crucial for people with desk jobs? What are the benefits of Gomukhasana? Take a look below!

1. Helps With Flexibility

When you are working a desk job, flexibility is a must. Otherwise, you become prone to stiffness, aches, and pains.

Flexibility can improve muscle elasticity, which means your movements become smoother. So, even when you are stretching to wave to a colleague or just pandiculating, the stiffness or the sudden cramps won't berate you.

That's not all. It reduces the strain that's caused by static postures and reduces the tension.

So, what is the best way to improve flexibility? Well, Gomukhasana is your answer.

In this pose, you stretch the shoulders, chest, hips, and thighs. These are the areas that become inflexible and rigid due to lack of movement. Since you open up these tight spots, your flexibility goes up a notch.

2. Improves Posture

How often do you find yourself slouching on the desk? Be honest. It's almost become a habit, hasn't it? Most desk jockeys have forgotten what a proper posture feels like. We feel you!

But you have the Gomukhasana pose by your side.

One of the Gomukhasana pose benefits is that it will improve your posture with regular practice. How? Because it counteracts the rounded posture often caused by hunching over screens. It keeps your spine in a neutral position and relieves lower back strain.

And at the end of the day, it is a form of exercise. So, it strengthens the muscles that are necessary for a good posture.

3. Keeps You Calm and Relaxed

Desk jobs mean we are constantly staring at our screen without a prolonged break. And laptops and computers emit blue light.

Now, excessive exposure to blue light can induce stress. While you cannot do anything about it, you can definitely take action to combat stress.

Gomukhasana is a powerful pose that can help you calm the mind. The stretch helps release any body tension and soothes the mind. In fact, since you focus and breathe deeply during this exercise, it's almost like meditation. So, once you are done, your focus and clarity will also be elevated. So, even if you are battling anxiety, this pose can be helpful.

4. Prevents Repetitive Strain Injuries

Repeated strain injuries occur in areas that are prone to overuse, such as shoulders, neck, and wrists.

For people with a desk job, there's a risk of prolonged sitting and repeated movements, such as typing. This can lead to muscle imbalance and tightness. So, these movements tend to increase the risk of repeated strain injuries.

But Gomukhasana can prevent the same because you stretch and strengthen the muscles.

5. Boosts Productivity and Comfort

One thing you need as a desk jockey is immense productivity. This not only helps you further in your career but ensures you can wrap up your work on time.

Thanks to the Gomukhasana pose, you tend to sit comfortably for a long time. This means your focus is on point, and you relish bouts and bouts of creativity to ensure you do the best job.

Since you are also devoid of any pain, tension, or even stress, you only put your best foot forward.

6. Relief From Neck, Shoulder, and Back Tension

For people with desk jobs, long hours mean neck and shoulder pain. When you have extended deadlines or a heavy workload, this stiffness becomes the norm. We tend to embrace it and keep moving forward. But you don't have to.

Practicing the Gomukhasana pose can make you feel exquisite. It relieves all the tension stored in the shoulders and neck region and opens up the body.

The deep stretch targets the shoulders, upper back, and spine, areas that often accumulate stress from prolonged sitting and poor posture.

When you open the tight muscles, there's an increase in the blood flow. This gets rid of the discomfort and prevents future aches as well.

Step-By-Step Guide On How To Perform Gomukhasana Pose

Let's now understand how you can practice this asana effortlessly.

• Start by sitting on the floor with your legs stretched out in front of you.
• Now bend your knees and cross your right leg over your left leg. Do it in a way that your right knee is stacked on top of your left knee.
• Try to align your feet with your hips.
• Next, raise your right arm overhead and bend the elbow.
• Bring your hand down your back.
• Then, bring your left arm behind your back and try to clasp your hands together.
• If you cannot reach it, hold a belt, towel, or even a handkerchief between your hands.
• Keep your spine straight and your shoulders relaxed.
• Take deep, slow breaths and hold the pose for 30 seconds to 1 minute.
• Gently release the arms and legs, then repeat on the other side.

You can do 1-2 sets on each side.

Who Shouldn’t Perform Gomukhasana Pose?

You must avoid the Gomukhasana pose if you are:

• Suffering from a knee injury, as it can strain the knees.
• Have shoulder issues, as it may be difficult and also painful.
• Pregnant, as it can feel uncomfortable in later stages.
• Suffering from back injuries, as it can strain the spine.

How Often Should You Perform Gomukhasana Pose?

You can incorporate 1-2 sets of Gomukhasana Pose every day for about 2-4 times, depending upon your convenience. However, be careful not to overdo it.

If you are new to this pose, you can start with once a day and gradually increase the frequency as you get more accustomed to it.

Precautions To Take While Performing Gomukhasana Pose

Here are a few things to keep in mind before you begin this asana:

• Always warm up before you start. This will prevent any strain.
• Never push yourself too hard. It's okay to start slow.
• Sit straight and maintain a proper posture throughout.
• Engage your core muscles to support your lower back.
• If needed, use props such as a towel or a belt to help you out.
• If you experience any pain, stop the asana immediately.
• You can also use cushions for your knees if you need more support.

Ways To Incorporate Gomukhasana Pose During Work

Here are a few ways how you can incorporate this asana into your workday:

• Include Gomukhasana into your exercise routine in the morning.
• Take a quick break at work to stretch and release tension after working for an hour or two.
• Use your lunch break to do a quick yoga session to refresh your body and mind. However, do it before you eat.
• Whenever you are low on energy, before you reach for caffeine, try this asana.

Conclusion

Now you know why the Gomukhasana pose is a must for office workers and desk jockeys. Give it a try today and see the difference it makes.

But there's one more thing you can do to enhance your productivity and health. We are talking about Adjustable Desks by The Sleep Company.

With these desks, you can alternate between standing and sitting throughout your workday. It can improve your posture, boost energy levels, reduce back pain, and a lot more.

When adjustable desks are combined with stretches like Gomukhasana, you enjoy a happier and healthier work environment every day.

What are you waiting for? Upgrade your workspace and health today with Gomukhasana and adjustable desks by The Sleep Company!

FAQs

What is Gomukhasana, and how do you perform it?

Gomukhasana pose is a yoga asana where you stretch while being seated. To perform the asana, sit with one knee stacked over the other. Next, raise one arm overhead, bend it down your back, and clasp it with the other arm reaching up from below. We walk you through everything you must know about the asana in the above article—take a look!

Why is Gomukhasana particularly beneficial for office workers?

The benefits that the Gomukhasana pose brings can be incredibly beneficial for office workers because it counteracts the effects of prolonged sitting. When you do the Gomukhasana stretch, it releases tension, calms the mind, and so much more. All this can be useful in creating a healthy workspace.

Can Gomukhasana help relieve back and shoulder pain?

Yes, since you stretch and open your body, it can offer relief from lower back and shoulder pain. But if it is a chronic condition, it is essential that you speak with a doctor.

How does Gomukhasana help with stress and mental clarity?

Deep breathing and focus are two crucial aspects of Gomukhasana. So, when you practice it every day, it helps you with being mindful. And this can be excellent for stress and mental clarity.

Can Gomukhasana improve flexibility in the arms and hips?

Yes, Gomukhasana can improve flexibility in the arms and hips since you stretch your body fully. With regular practice, you will reap all its benefits.