Gomukhasana is said to resemble a cow’s face: the stacked knees are the snout, the elbows the ears. It is one of the best asanas for people who sit at a desk or drive for hours.
If the hands do not meet, hold a belt. The shoulder opening still works.
How to practise
- Sit and cross the right knee over the left, stacking the knees if possible. Feet beside the hips.
- Inhale, raise the right arm, bend the elbow and reach down the back.
- Bring the left arm behind you, bend the elbow and clasp the right fingers (or a strap).
- Lift the chest. Keep the head centred. Breathe into the shoulders.
- Release and switch legs and arms.
Hold 20–40 seconds on each side.
Benefits
- Stretches shoulders, triceps, chest and armpits
- Opens the outer hips and thighs
- Improves posture rounded by desk work
- Can ease upper-back and neck tightness
Precautions
Avoid the arm bind in frozen shoulder, rotator-cuff injury or recent surgery. Skip the leg stack in acute knee pain; sit in Sukhasana and do only the arms.
