Gomukhasana

The Cow Face Posture (whose original Indian name is Gomukhasana) in Yoga is suitable for toning the muscles in the arms, legs and back. To assume this pose Place your right arm at the back, bend it at the elbow and lift the forearm upwards. Next, lift your left arm over the shoulder, bend it at the elbow and place the left hand at the back below the neck. Try to lock the fingers of both hands behind the shoulder blades with your head upright. This asana is quite intense for many of us and should be practiced only after a warm up. Initially and often for a long time after one may not be able to connect the hands in back of the body. Use a towel or strap to assist. The hands may be placed at the base of the spine and the axis of the head with a towel or strap in between. This modification gives 100% benefit without causing injury. Remain in this final posture breathing normally for about 15 seconds, 30 seconds or one minute. Start slow and increase with time. Since the posture is not symmetric, repeating the above steps by interchanging the words 'left' and 'right' will ensure that both sides receive a stretch.
The Cow Face Posture (Gomukhasana) helps in mainly developing the arms (biceps, triceps and brachioradialis), and trunk (latissimus dorsi and pectoralis major). It increases strength of bones and flexibility of joints in the arms. The total expansion of the chest helps the lungs and heart, whereas the complete extension of the spine helps the back.

Practice this posture only after a good warm up and begin slowly. Many of us find this asana difficult and uncomfortable. Go slowly and be gently with yourself. Time and patience are essential when practicing Gomukhasana.

Shine bright and be well!