GOMUKHA PASCHIMOTTANASANA

Description

GOMUKHA PASCHIMOTTANASANA Asana group: sitting and lying (forward folds) Translation of the name from Sanskrit: • go — cow; mukha — face; paschimottanasana — intense stretch of the back of the body. 1. Setup Starting position: sit tall. Bend one knee and bring the heel toward the opposite thigh; place the other leg on top, heel toward the other thigh. On an exhale fold forward over the legs. Reach the hands toward the feet or hold them. 2. Simplified and advanced variations Simplified variations: • practice with one leg extended; • rest the bent knees on a cushion. Advanced variations: • deepen the fold until the forehead rests near the feet; • hold the feet and lengthen the spine forward. 3. Injury prevention Do not sag in the lower back. Reduce the knee flexion if the knees feel uncomfortable.