गोमुखासन

thumb|250px|gomukhasan gomukhasan (aangrezi: Gomukhasana or Cow Face Pose)

sanskrit mean 'gomukh' ka arth hota hai 'gay ka chehara' ya gay ka mukh. is asan mean paanv ki sthiti bahut had tak gomukh ki akriti jaise hoti hai. isilie ise 'gomukhasan' kaha jata hai. yah mahilaoan ke lie atyant labhadayak asan hai. yah gathiya, saitika, apachan, kabj, dhatu rog, madhumeh, kamar mean dard hone par bahut adhik labhaprad hai.

vidhi

1. pahale dandasan arthat donoan pairoan ko samane sidhe e di-panjoan ko milakar baithe. hath kamar se sate hue aur hatheliyaan bhoomi tiki huee. najarean samane.
2. ab baean pair ko mo dakar e di ko daean nitamb ke pas rakhean. dahine pair ko mo dakar baean pair ke oopar ek doosare se sparsh karate hue rakhean. is sthiti mean donoan janghaean ek-doosare ke oopar rakha jaegi jo trikonakar najar ati hai.
3. phir shvas bharate hue dahine hath ko oopar uthakar dahine kandhe ko oopar khianchate hue hath ko pichhe pith ki or le jaean tab baean hath ko pet ke pas se pith ke pichhe se lekar dahine hath ke panjean ko pak de. gardan v kamar sidhi rakhean.
4. ab ek or se lagabhag ek minat tak karane ke pashchat doosari or se isi prakar karean. jab tak is step mean aram se raha ja sakata hai tab tak rahean.
5. kuchh der bad dhire- dhire shvas chho date hue hathoan ke lak ko khol dean aur kramash: pun: dandasan ki sthiti mean a jaean. phir daean pair ko mo dakar tatha dahine hath ko upar se pichhe le jakar ise karean to ek chakr poora hoga.
6. avadhi/doharav- hathoan ke panjoan ko pichhe pak de rahane ki suvidhanusar 30 sekand se ek minat tak isi sthiti mean rahean.
7. is asan ke chakr ko do ya tin bar dohara sakate haian.

savadha‍ni

1. hath, pair aur ridh ki haddi mean koee ganbhir rog ho to yah asan n karean.
2. jabaradasti pith ke pichhe hathoan ke panjoan ko pak dane ka prayas n karean.

labh

1. isase hath-pair ki maansapeshiyaan chust aur majaboot banati haian.
2. tanav door hota hai.
3. kandhe aur gardan ki ak dan ko doorakar kamar, pith dard adi mean bhi labhadayak.
4. chhati ko chau da kar pheph doan ki shakti ko badhata hai jisase shvas sanbandhi rog mean labh milata hai.
5. yah asan sandhivat, gathiya, kabj, aandakoshavriddhi, harniya, yakrit, gurde, dhatu rog, bahumootr, madhumeh evan stri rogoan mean bahut hi labhadayak siddh hota hai.

panne ki pragati avastha

adhar

prarambhik

madhyamik

poornata

shodh