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Gomukhasana - Cow Face Pose


go = cow mukha = face
The word Go also means "light",so gomukh may refer to the light in or of the head,or lightness of the head.The asana gets its name because the thighs and calves of the person performing it resemble a cow's face.
Benefits : Stretches arms and shoulders.
Relaxes shoulders.
Opens the chest.

Knee Injury / Pain - Do not cross the thighs as deeply if it causes pain.
Note: If you are having difficulty crossing the legs tightly practice the arms alone with the legs in Sukhasana (easy cross legged pose).
Avoid doing this asana. Read this section carefully before you do it.
People suffering from Serious neck or shoulder problems should avoid.

How to do this asana:

Perform staff pose. Bending your right leg, bring its heel under the left thigh, close to left hip and bend your left leg over the right knee and let your left heel come close to right hip. Raise the right arm, bend the right elbow, bring your right forearm behind your back and bending the left elbow, keep your left elbow between the shoulder blades. Clasp the fingers of the left hand with the right hand and remain in this pose from 10 seconds up to half minute.
Step 1: Sit on the floor with legs outstretched. Fold your right leg and bring the foot to the outside of the left hip.
Step 2: Similarly, fold the left leg over the right and place the left heel by the side of the right hip. Both the soles should face upwards. Your left knee should be positioned directly above the right knee.
Sep 3: Raise the right arm, bend the right elbow. Bring your left forearm behind your back.
Position the back of the left hand in the middle of your back, close to shoulder blades. The left forearm and the fingers of the left hand should point upward.
Step 4: Inhale while extending the right arm over your head bending the right elbow, keep your right elbow between the shoulder blades. The right palm should face your back and the fingers of the right hand should be pointed downward.
Step 5: Clasp the fingers of the left hand with the right hand. Pull your shoulders away from each other to experience the stretch in the shoulders and opening of chest.
Step 6: Hold the posture for 30 seconds and repeat reversing the sides.


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