- Sit erect with legs stretched, heels together, palms pressing on the floor by the side of the buttocks. Make the spine, neck and head erect. This is Starting Position called Dandasana of Sitting Asanas / Postures.
- Bend the left leg underneath the right leg so that the left heel is touching the right buttock.
- Bring the right leg over the top of the bent left leg so that the right heel touches the left buttock adjust the right knee so that it is above the left knee.
- Place the left arm behind the back.
- The right arm over the right shoulder. The back of the left hand should lie in contact with the spine while the palm of the right hand against the spine while inhaling.
- Try to clasp the fingers of both the hands behind the back. Exhale. Bring the raised elbow behind the head so that the raised arm. The spine should be erect and the head back close the eyes.
- Release the right arm with inhale and bring down to exhale.
- Release the left hand.
- Release the right leg.
- Release the left leg.
The Gomukhasana is an excellent posture for inducing relaxation. It will remove tiredness tones up the leg muscles. It will help for anxiety. It stimulates the kidneys, good for diabetes. It relieves backache, sciatica and general stiffness in the shoulders and neck, and improves posture by opening the chest area.
