GOMUKHASANA

Description

GOMUKHASANA Asana group: sitting poses Translation of the name from Sanskrit: • go — cow; • mukha — face. 1. Setup Starting position: sit with the legs folded. Bend the right leg and place the right foot beside the left hip, then bend the left leg and place the left foot beside the right hip so that the knees stack one above the other. Take the left arm up, bend the elbow and lower the palm between the shoulder blades. Take the right arm behind the back from below and catch the fingers of the left hand (or use a strap). Straighten the back, breathe evenly. Then change the side. 2. Simplified and advanced variations Simplified variations: • use a strap between the hands; • keep the feet in front instead of beside the hips. Advanced variations: • bring the hands into a full lock; • lean forward over the stacked knees. 3. Injury prevention The stacked knees should be comfortable; support them with a blanket if needed. Do not pull the elbow with force. The neck stays free.

Effects

• flexibility
• stress_relief