Gomukhasana: Cow-face pose

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Step1: Sit on the floor with legs stretched in front of you. Bend your right knee; slide your right foot towards your left hip. Place your foot in such a way that the heel and the sole of the foot points backward. Your knee will be pointing forward

Step 2: Bend your left leg and place it at the same angle with your left knee on top of the right knee. Both knees will be pointing forward, one on top of the other. Sit with your sitting bones completely on the ground.

Step 3: Bend your left elbow and rotate your arm behind your shoulders such that your palm goes on your back as high as possible. Keep your palms facing outward.

Step 4: Stretch your right arm up with your palm facing backward. Bend your elbow and interlock your fingers with your left hand. Grip and hold for 10-30 seconds. Breathe normally in the pose.

Step 5: Unlock and repeat, the other side.

Alternatively, you can practice Gomukhasana, only with step 3, 4 and 5. You can stand erect instead of step1 and step 2.

Benefits:

Precautions:

Disclaimer:Before practice, please consult your doctor in case you are suffering from ailments. It is recommended to practice under the guidance of experts.