Bend and place right leg over left leg such knees touch each other. Clutch left hand with right hand at the back.Hold.
Hold left hand with right hand.
Gomukhasana (cow pose)
1. Sit in dhyana veerasana so that the right knee is directly above the left knee.
2. Place the left arm behind the back and the right arm over the right shoulder.
3. The back of the left hand should lie in contact with the spine while the palm of the right hand rests against the spine.
4. Try to clasp the fingers of both hands behind the back.
5. Bring the raised elbow behind the head so that the head presses against the inside of the raised arm.
6. The spine should be erect and the head back. Close the eyes.
7. Stay in this position for up to 2 minutes.
8. Unclasp the hands, straighten the legs and repeat with the left knee uppermost and the left arm over the left shoulder.
Note: While holding, maintain normal breathing.
Breathing: Normal in the final position.
Physical - on respiration.
Spiritual - on ajna or anahata chakra.
Benefits: Gomukhasana is an excellent asana for inducing relaxation. If practised for 10 minutes or more, it will alleviate tiredness, tension and anxiety. It stimulates the kidneys and alleviates mature onset diabetes. It relieves backache, sciatica, rheumatism and general stiffness in the shoulders and neck, and improves posture by opening the chest area. It alleviates cramp in the legs and makes the leg muscles supple.