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Other Names

Cowherd Posture, Goatherd Pose, Goraksha Asan, Gay-Raksha Asana


This asana is a minor variant of Bhadrasana.

How to reach the stretch

  • Sit in Dandasana position , fold your legs with knees as wide as possible and bring the feet in front of the groin.
  • Keep the soles of the feet opposed and touching each other.
  • Make sure you have your heels up and toes touching the ground.
  • Hold the ankles with your opposite hands and keep the body straight.
  • Close the eyes and concentrate on breathing or attain any of the gazing Mudras.

How to release the stretch

    Maintain the position as long as you feel comfortable and then revert to the basic asana. Do pranayama and one of the Mudras for 5 minutes after this asana.


  • It prevents development of hernia, relieves sciatica, strengthens leg muscles and tones up the reproductive organs.
  • It improves concentration and helps relax the mind.


    People with spinal cord deformities, disabilities of hip joints should not do this asana.

Next: Guptasana

Overview Yoga Asana
Yoga Pranayama
Yoga Kriyas
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