Gomukhasana

Meaning: Go – cow ; Mukha – face
                the posture resembles cow's face

Procedure:
Sit on the floor with straight vision and stretched legs, hands beside the body. Exhaling, fold the left leg and keep left foot  below root of right thigh. Inhale, and as you exhale, fold the right leg and bring it over the left knee, keep the right foot near root of left thigh. Both knees should be one above the other. Again inhale,and while exhaling, raise the right arm over the head and bend it at elbow, lower the left arm and clasp the wrists of both hands. Look in front and breathe normally for a few times in same position. as you inhale, release the hands and exhale. Again inhaling extend the right leg and exhaling, extend the left leg. Repeat the same process starting with right leg.
 
Benefits:

• Strengthens shoulder muscles
• Relieves neck pain and cramps in legs
• Strengthens spine and expands chest

Limitations:
Women should not practise it during pregnancy and menstruation.

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