Gomukhasana

"Go" means cow. "Mukha" means face.The parted thighs in this asana resemble a cow's lips and one arm up and one down look like the cow's ears and so it is called Gomukhasana.

Technique :

• Place the left heel on the left side of the anus. Bend the right leg in such a way that the right knee rests on the left knee and the sole of the right foot touches the lower part of the left thigh.Practice will enable you to bring the right heel to the left thigh.
• Rotate your arm inwardly. the thumb will turn first toward the floor.then point toward the wall behind you, with the palm facing the celling. This movement will roll your right shoulder slightly up and forward, and round your upper back with a full exhalation, sweep the arm behind your torso and tuck the forearm in the hollow of your lower back, parallel to your waist,with the right elbow against the right side of your torso.
• Raise the first and the second fingers of the left hand. Lower the first and the second fingers of the right hand.
• If the fingers slip away, try again for two minutes to brig them to the position.
• Breath slowly. Keep the trunk and the head in a straight line. Change the hands in turn.
• A fat man will find it difficult to perform this asana . But constant practice will enable him to practice the asana comfortably.
• Practice this asana four times in the first week. Later, gradually increase the frequency and practice it 6 times. Gradually increase the duration till the limit of 15 min is reached.
• After some time return to the original position , Afterwards practice it by changing the position of the legs.by placing the right knee above the left knee.
  

Remember :

• To start with, first place the right leg by the side of the buttock then left above the right.
• One knee should remain just above the other knee.

Benefits of Gomukhasana :

• This asana involves all the three bandhas, Jalandhara bandha, Uddiyana bandha and Moola bandha strongly, susumna nadi naturally gets an abundant flow of oxygen with the result that there is control over the sense organs.
• This asana cures rheumatic arthritis of the lower legs and fissure and piles (dry).
• Stretches the ankles, hips and thighs, shoulders armpits and triceps, and chest.
• Tumour in the axilla is dissolved by this asana.
• This asana cures constipation, dyspepsia, loss of appetite, backache and arm sprain.
• Joints become flexible and the bones become strong.
• This asana helps in observing celibacy and keeping sound health.
• Moola bandha stops automatically in this asana and so it is very helpful for practicing Pranayama.
• This asana is useful for longtime meditation.
• This asana relieves the body of its excessive fat and it increases the vitality.
• It is greatly beneficial to the persons suffering from insomnia.
• This asana stimulates the endocrine glands.

Contraindications : People who have bleeding piles and serious neck or shoulder problems should not practice it.