Procedure of Gorakhasana (Goraksha Asana)

Gorakhasana, also known as the "Pose of the Great Yogi," is an advanced sitting posture that requires flexibility, strength, and mental focus. Named after the legendary yogi, Gorakhnath, this asana combines physical postural alignment with mental concentration, making it a powerful pose for meditation and overall well-being. Below is a detailed step-by-step guide to performing Gorakhasana. Step-by-Step Procedure of Gorakhasana 1. Preparing the Body: Before attempting Gorakhasana, it’s important to prepare the body with some warm-up exercises. Start with a few rounds of Surya Namaskar (Sun Salutation) or any stretches targeting the hips, legs, and spine. This helps loosen the body and prevent injury. 2. Sitting Position: Begin by sitting comfortably in a cross-legged position on a yoga mat. You can start by sitting in Sukhasana (easy pose) with your spine erect, legs crossed, and hands resting on the knees. Ensure that your body is relaxed and your breathing is deep and calm. 3. Forming the Cross-Legged Position: From Sukhasana, carefully bring your right leg and place it on top of your left leg. The right foot should rest on the left thigh, while the left foot remains tucked beneath the right thigh. The legs should be tightly pressed against each other, with the feet and ankles comfortably positioned. The positioning of the legs should be such that both knees point downwards toward the floor. The thighs should be firmly rooted on the mat. 4. Aligning the Spine: Once the legs are in position, sit up tall with a straight spine. Keep the torso aligned with the spine, avoiding any slouching or leaning. Imagine a string pulling from the crown of your head, extending your spine upward. The chest should remain open, and the shoulders should be relaxed, not scrunched up. 5. Positioning the Hands: Place your hands on your knees or thighs, with the palms facing upward or downward. The fingers should be relaxed, and the hands should rest gently on your legs. You can also adopt a mudra (gesture) for meditation, such as Chin Mudra (thumb and index finger touching) or Jnana Mudra (index finger and thumb touching) to enhance focus. 6. Focus on Breathing: Once in position, focus on your breath. Inhale deeply through your nose, filling your lungs totally, and then exhale gradually. Continue to breathe deeply and calmly, allowing your mind to settle. The breath should be steady and smooth, and you should avoid any jerky or shallow breathing. The focus on breathing helps to prepare the mind for deeper meditation and promotes a sense of calm. 7. Meditative Aspect: While holding the asana, close your eyes and focus your attention inward. The goal of Gorakhasana is not only to achieve a stable and comfortable physical posture but also to quiet the mind. As you hold the position, try to detach from any external distractions and focus on the stillness within. This can deepen your meditative experience and promote mental clarity and mindfulness. 8. Maintaining the Posture: Stay in the posture for as long as you are comfortable, ideally between 1 to 5 minutes. If you are a beginner, start with shorter durations and gradually increase the time as your flexibility and endurance improve. Ensure that your body remains relaxed during the entire practice, with no strain or discomfort. The focus should be on balance, alignment, and mindfulness rather than forcing the body into a rigid stance. 9. Releasing the Pose: To release the pose, gently untangle your legs and return to the cross-legged position. If you find it difficult to sit for extended periods, you can alternate between sides to relieve pressure on the legs. Gently stretch your legs out in front of you or perform a counterpose, such as Paschimottanasana (seated forward bend), to relax the body after the asana. 10. Relaxation: After performing Gorakhasana, it’s essential to give yourself a moment of relaxation. Sit in a comfortable position for a few minutes with your eyes closed, focusing on your breath and allowing the effects of the practice to settle in. You may also want to practice a few minutes of Savasana (Corpse Pose) to fully relax the body and mind. Precautions and Modifications: i. Beginner Modifications: If you are new to Gorakhasana, it might be difficult to sit in the full version of the pose immediately. You can use props such as cushions or blankets beneath your hips to support the knees and ensure comfort. ii. Avoid Overstretching: Ensure that you do not force the legs into the pose. It’s crucial to listen to your body and avoid straining or causing discomfort. iii. Knee Health: If you have knee issues or discomfort, it’s advisable to practice under the guidance of a qualified instructor or choose a modified version of the asana. iv. Consult a Physician: If you have any health conditions such as back pain, sciatica, or any spinal issues, consult with a healthcare provider before attempting Gorakhasana. Conclusion: Gorakhasana is a powerful and meditative asana that provides multiple physical, mental, and spiritual benefits. It improves flexibility, strengthens the core, enhances focus, and cultivates a deep sense of inner peace. Practicing this asana with proper technique and awareness can help achieve greater mindfulness and balance in daily life. However, as it is an advanced posture, it’s important to approach it with patience and consistency, ensuring that the body is prepared for the demands of the pose.

YOGA