Physical Education · Ch 3 — Yoga as Preventive Measure for Lifestyle Disease
Gomukhasana
Gomukhasana
This asana is described in full in section 3.2.10 (Gomukhasana) above - its procedure, breathing awareness, benefits and contraindications are the same wherever it is practised. The CBSE Class 12 Physical Education syllabus lists Gomukhasana again here because it is one of the asanas recommended for this specific lifestyle disease; refer to section 3.2.10 for the complete method and the posture diagram.
Why Gomukhasana helps manage asthma
Clasping the hands behind the back and drawing the shoulder blades together opens the front of the chest wide, stretching the pectoral muscles that otherwise pull the shoulders forward and restrict breathing. Because the arms are held in this chest-opening position for several breaths, Gomukhasana effectively forces a wider, fuller breath simply through the geometry of the pose, independent of any conscious breathing technique, a useful, almost automatic training effect for an asthma patient.
Specific benefits for a person managing asthma
- Stretches and tones the chest muscles, directly increasing the chest's capacity to expand.
- Improves flexibility of the shoulders and upper arms, which helps correct the rounded-shoulder posture common with chronic shallow breathing.
- Encourages full, deep breaths while the arm position is held, training the same breathing pattern useful during normal daily activity.
- Complements Urdhvahastottansana and Uttanmandukasana in building an all-round chest-and-shoulder-opening routine for asthma.