Gomukha literally means "cow face" in Sanskit.

Position of Readiness

Fold back both the legs at the knees and be seated on the curve of soles and toes, keeping the heels apart and turned upwards under the hips.

Make the body straight. Keep the head, the neck and the spine in one line. Look in front. Put the palms on their respective side knees. Breathe normally.

Steps

Inhaling slowly through the nostrils bring right hand to the back. Bend it at the right elbow and then raise the back of the palm up towards the neck. In this process the back of the palm is pressed against the spine. The fingers of the right hand face upwards.

Now rise left hand upwards bending at the elbow and put the left palm on the

left shoulder. Then, first try to touch the fingers of the left hand with the right hand. If there is any difficulty in touching the fingers to some individuals, they should try as much as possible and then stay there. If no difficulty, that’s fine! Now make a lock by folding the fingers of both the hands.

Try to raise the elbow of the left hand straight upwards (with the lock). Breathe normally.  This is a Gomukh Asana. Retain this locked position for about 30 sec. You can either hold the posture while the breath is held or you can try holding the posture while breathing gently through the nostrils. If you choose to breath, then hold the posture for thirty seconds to a minute.

 While releasing the posture, loosen the grip on the fingers and then unlock the fingers gradually. Then slowly bring both the hands on the thighs and rest.

Now make more rounds alternately by following the same process.

Daily Practice

Repeat the Gomukha-asana two to three times on each side.

Benefits

Gomukh Asana has corrective and curative effects upon all the major and minor joints of the body. It exercises the finger joints, the elbows, the shoulder joints, the toes, the ankles, the knees and the hip joints very effectively. All the muscles and nerves related to various joints are automatically toned up, activated and normalized.

The waste products are removed because of healthy blood circulation from the joints. It restores the synovial fluid (joint fluid).

Overall it brings flexibility in the joints, strengthens the bones, increases the measurement of the chest, and enhances the strength of the lungs and heart.