Gomukhasana - Cow Face Pose

In Sanskrit, "Go" means 'cow' and "Mukh" means 'face'. The final position of the legs in Gomukhasana looks like the face of a cow. 

Sequence:

1. Sit straight up in Sukhasana.
2. Stretch out your legs in front.
3. Bend the left leg at the knee and pull it closer to the body. Raise your right knee and tuck the left foot under the right thigh, such that it just touches the buttock.
4. The toe and side of the foot should be touching the ground, with toes pointing away from the body.
5. Draw in your right foot and cross it over the left thigh.
6. Place the right foot close to the left buttock. The right heel should be touching the left buttock.
7. Place the right and left knees above one another.
8. Straighten your posture.
9. Turn the left elbow and bring the left forearm up behind the back such that the elbow is pointing down.
10. Push the forearm further up the spine as far as you can.
11. Raise the right arm straight up so that it touches the right ear.
12. Bending the elbow bring the forearm down over the right shoulder.
13. Try to reach the left hand.
14. Lock the forefingers of both the hands.
15. Try keeping the neck, head and spine erect.
16. Look in front and hold the pose for a few seconds.
17. Return to the starting position.
18. Perform the pose again with the arms and legs in a reversed position.

Benefits:

• Muscles of the thighs, hips, upper back, upper arm and shoulders are strengthened.