Gomukhasana:

Gomukhasana, a yoga pose with endless benefits. Some of the primary benefits of Gomukhasana are:
Stretches triceps, rotator cuff, latisimus and pectoralis muscles of upper body.
Stretches gluteus, tensor fascia latae, piriformis and other hip rotator muscles of lower body, and opens the chest and thoracic spine.

To perform this method start by:

Start seated with your legs extended in front of you. Bend your knees so your feet are flat on the floor. Cross your right leg underneath your left leg bringing your foot to the outside of the left hip.

Your left leg moves over top, so that the thighs cross tightly and your knees are close to stacking one on top of the other, in the center of your body.

Flex both feet, and position your ankles an equal distance away from the thighs to allow both of your sitting bones to meet the mat.

Press the outside edges of your feet into the earth, keeping them flexed.

Bring your right arm out to your side at shoulder hight, and rotate the palm up so that the shoulder balde melts down your back.

Inhale and raise your right arm overhead until it is beside your ear. Keep your neck relaxed and in neutral.

Exhale as you bend your right elbow, placing the palm of the hand onto your back, towards the middle of the shoulder blades.

You may gently use your left hand on your right elbow to encourage the elbow to move more towards the midline.

As you inhale, bring your left arm out to your side at shoulder height, rotate your palm down noticing the opposite motion of the shoulder blade slightly up.

Bend your elbow, exhale and lower your arm to your side with the back of the hand on your lower back.

Slide your hand across your low back until your upper arm is beside the torso, then reach your hand up the back towards the middle of your shoulder blades.

If your hands touch, curl the finger to link your two hands.Keeping your spine tall, neck in neutral and relaxed, imagine reaching the elbows away from each other, while they hug towards the midline.

If the head is able to touch the right arm, gently press the head back into the arm, lengthening the back of the skull.


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