Gorakshasana is an intermediate level yoga pose, practice for various mental and health benefits. It is a very simple sitting position. To perform this asana, the practitioner needs a lot of flexibility in the legs muscles. It can perform by any age group person. Having practiced this asana both male and female ease to hold celibacy.

This cultural asana is named after the great Yogi Goraksanath. Yogi Goraksanatha is often seen in this posture. He was the founder of the Nath yoga tradition, who is said to have used the pose for meditation. This pose is accordingly practiced by tantric devotees and the kanphata yogis.

He believed that this Yogasana is very beneficial in reducing the spasticity of the mind and increasing the intellectual level. By regular practice, the inertia of the body is eliminated and can eliminate several diseases.

Yoga Texts and Gorakshasana

The Pose Gorakshasana is one of the eighty-four asanas (postures) taught in the second chapter of the Gheraṇḍasaṃhita. It is a major constituent of the Hatha yoga practice, that was written by Śrīnivāsa.

Gorakshasana is another name for Bhadrasana. the English name is Cowherd Pose.

The steps of this asana are simple to perform but in the beginning, it is advisable to practice under the yoga expert.

How to do Gorakshasana (Yogi Gorakhnath’s Pose)

  • To come in, Gorakshasana first of all, you need to sit with the legs outstretched in front. Or the Dandasana position.
  • Now, bend your knees, bring the feet in front of the groin and place the soles together.
  • Make sure the soles of both feet should be touching each other.
  • Draw the heels up to the perineum and toes touching the ground.
  • After that, while exhaling, put your both hands on the ground and press them.
  • Now, raise your body up and sit on the toes of both feet in such a way that the weight of the body falls right in the middle of the heel.
  • Balance in such a way that the knees remain on the floor.
  • Hold the left heel with the right hand and the right heel with the left hand. OR hold the ankles with your opposite hands.
  • In this position, straighten your spine, face forward and concentrate on breathing or attain any of the gazing Mudras.
  • Nasikagra Drishti or the nose-tip gazing can also be practiced in this pose.
  • Finally, Maintain the final pose as long as Or till you feel comfortable.
  •  If you maintain this posture for more time, you can get wonderful benefits.

Benefits of Gorakshasana (Yogi Gorakhnath’s Pose)

  • Gorakshasana makes the legs and feet muscles extremely flexible. as well as makes your feet and legs supple.
  • Bhadrasana especially recommended against Irritable Bowel Syndrome (IBS).
  • Regular practice of this asana helps to remove spasm and stiffness of the knee joints, ankles and hips, buttocks, calves.
  • The practice of this asana leads to good digestion of food due to which excreta comes out of the body in the right quantity. It also helps to reduce the gas related to the stomach.
  • It also awakens the Kundalini and to halt the process of aging.
  • Goraksasana is beneficial in various kidney disorders.
  • This asana tones up the reproductive organs.
  • It improves concentration and helps calms the mind.
  • Yogi Gorakhnath’s Pose also prevents the development of hernia and relieves sciatica.
  • Increases blood circulation.
  • Along with this, it is also effective in reducing body fat and bringing the body into the right shape.
  • It also stimulates the  Muladhara chakra.
  • By regular practice, this stimulation activates your sexual energy.
  • This asana is also beneficial for removing problems during pregnancy.


  • People who have knee pain problems should not do Gorakshasana.
  • If there is obesity due to intestinal diseases and thyroid, do not practice this asana.