Gomukhasana (Therapy)

The Sanskrit name is derived from Gau (गो) meaning cow, Mukh meaning face and asana (आसन) meaning posture or seat.

• Stand on your yoga mat like Tadasana.

• Extend your right arm out to the side at shoulder height, palm facing down.

• Bend your right elbow and bring your right hand behind your back, reaching towards the centre of your shoulder blades.

• Extend your left arm up toward the ceiling, then bend your left elbow and bring your left hand behind your back, reaching toward your right hand.

• If you’re unable to clasp your hands behind your back, hold onto a yoga strap with both hands. Gradually work on bringing your hands closer together over time.

• Keep your chest lifted and your shoulders relaxed away from your ears.

• If you’re comfortable and want to deepen the stretch, gently hinge forward from your hips, keeping your spine long.

• Stay in Gomukhasana for 30 seconds to 1 minute, or longer if desired, breathing deeply and evenly.

• Gently release the pose.

• Repeat the pose by switching the position of your arms.

• Release both the hands and relax yourself.

• Sit up tall with your spine straight and elongated.

• Keep your chest open and lifted.

• Engage your core muscles to support your spine and maintain balance.

• While your hands are clasped, do not stick your ribs out

• Avoid in case of shoulder injury

• Avoid in case of severe pain in thighs, hip, knee, shoulder, hands and legs

• Avoid in spondylitis