Gomukhasana, Cow Face Pose
Sit on your yoga mat with your legs stretched out in front of you. Bend your left knee and, lifting your right for a moment, place the left heel on the outside of your right hip with your left leg touching the floor.
Bend your right knee and place it over the left knee with your right heel on the outside of your left hip.
Sit straight and look ahead of you.
Stretch your right hand up and bend your elbow so that your hand lands in between your shoulder blades.
Stretch your left hand out to your side, twist the arm inwardly and bend your elbow. Place the hand in your back and let it move upwards until it reaches the right hand.
Grab your fingers and feel the stretch of the yoga pose.
Slowly release your hands and bring your legs back to a straight position before doing the position the other way around.
Gomukhasana brings a strengthening stretch to all your limbs. Your arms, legs, shoulders and shoulder blades stretch and get strength.
This yoga pose is also good for your lower back and lower back muscles. It helps keeping your spine straight and it opens your chest which gives space for your lungs to expand.
Use always one body side from top and the other one from the bottom. If the right leg is on top, also bring the right arm up and the left arm down and vice versa.
Should you not reach your hands, do not despair! Keep on practicing and pulling your hands towards each other, one day you will succeed!
Beginners may want to use a stick or a rope which they grab with both hands to pull the hands towards each other.
It is normal that the yoga pose is easier to perform from one side than from the other one.