Pose sheet

Cowherd Pose

Gorakṣāsanaगोरक्षासन

Sit with knees grounded, soles together, and heels raised; hold each opposite heel.

Open this pose in the 3D body

Steps

Support

Knees and balls of the feet grounded; feet in front of pelvis.

Enter

Sit with legs extended; bend your knees and join your soles.
Draw heels toward your perineum; raise them, keeping your forefeet grounded.
Place your hands behind you, fingers pointing backward.
Shift forward until your feet are vertical, keeping your knees grounded.
Cross wrists before your navel; hold opposite heels and sit upright.

Hold

Keep your soles together and your heels raised.
Keep both knees and balls of your feet grounded.
Lengthen your spine and keep your head facing forward.

Exit

Release your heels.
Extend your legs in front of you.

Breathing: Breathe naturally throughout the practice.
Gaze: Gaze at the tip of your nose.
Duration: Hold the pose for as long as comfortable.

Adapt

Adaptations

Preparation without raising heelsStay in Bound Angle Pose, pelvis grounded and soles together.
Preparation with a raised seatIn Bound Angle Pose, sit on a folded blanket.

Variations

Horizontal-feet variation: feet horizontal beneath your seat; hands on thighs.
Raised lotus supported on knees, palms together.
Upturned feet between your knees and thighs.

Signals of effort

Deep flexion of both knees.
Wide abduction and external rotation of both hips.
Heels raised and balls of the feet grounded.