Gomukhasana - Cow Face Pose

Try out this Asana with me?, Health Challenge Invite.Improves your back flexibility and stretches. shoulders

STEPS :

1. Start in Dandasana (Staff pose).
2. Bend the right knee. Bring your left foot to the outside of your right hip, weaving it underneath your right knee. Bring your right foot to the outside of your left hip, so that your right knee is stacked on top of your left knee.
3. Ground through your sitting bones.
4. As you inhale, lengthen your spine and stretch your arms out to the sides, palms facing forward.
5. Internally rotate your right shoulder so that your palm faces the wall behind you and your thumb points down. Sweep the arm behind your back, walking your hand up between your shoulder blades, palm facing outwards.
6. Stretch the left arm up, fingertips pointing towards the ceiling, the palm of your hand still facing forward. Bend the elbow and reach down for the right fingertips, hooking the fingers together if they reach.
7. So you now have your right knee on top and your left elbow pointing upwards
8. Firm your shoulder blades against your back ribs and open your chest.
9. Stay for a few breaths.
10. To come out of the pose, release the arms, uncross the legs and repeat on the other side. Remember to switch legs as well as the arms. Whichever knee is stacked on top, the opposite side elbow is pointing upwards.

Benefits

• Deep stretch of hips, ankles, thighs, shoulders, armpit, chest, deltoid and triceps.
• Aids chronic knee pain.
• Strengthens spine and abdominals.
• Helps decompress low spine (during folded variation)
• Clears hip joint.

Who Can Do

Consult a doctor before beginning an exercise regime.