In Sanskrit language ‘Gomukha’ means ‘cow’s face’. In this asana, the position of the legs takes the shape of Gomukha. Therefore, it is known as Gomukhasana.
- Sit erect, stretching both legs together in front. Place your hands by the side, palm resting on the ground with fingers together.
- Fold left leg from the knee and place it on the ground by the side of right buttock.
- Similarly fold right leg from the knee, bring it over left leg and place right heel by left buttock.
- Raise left arm, bend it at the elbow and take it below the shoulders towards the back.
- Raise right arm, bend it at elbow and take it upward and behind the back.
- Interlock the fingers of both the hands behind back.
- Now, try to extend the head backwards against elbow as much as possible.
- Gaze in front.
- Stay in this position for as long as comfortable and then return to the original position.
- Repeat the same by changing the position of the legs and hands.
- The practice of this asana strengthens muscles of the back and biceps.
- It removes pain in hip and lower extremities.
- It helps in making the spine straight.
- This asana is very useful in arthritis and dry piles.
- It is useful in frozen shoulder, neck pain and cervical spondylitis.
- It gives good exercise to the lungs and helps in respiratory disease.
- Those suffering from bleeding piles should not practice it.