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Gomukhāsana

Technique:
  • Sit in Daṇḍāsana.
  • Fold both the legs at the knees, place the right foot on the ground by the side of left hip, right heel touching the left butt.
  • Place the left foot on the ground by the side of the right hip, left heel touching the right butt.
  • Both knees come one on the other. Right knee on top of left knee.
  • Bend the right arm at the elbow take the right forearm to the back and towards left shoulder blade.
  • Raise the left arm above the head, left bicep touching the left ear.
  • Bend the left arm at the elbow, clasp the right with the left hand or vice versa.
  • Keep the head in line with the spine and look straight.
  • Hold the pose with normal breathing for about 30-60 sec. 
  • Release the hands and stretch out the legs relax in Sitila Daṇḍāsana.
  • Repeat the same with left knee on top of the right and right hand on the top and left at the bottom.
  • Hold for the same length of time.
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