1. Sit on the floor with legs outstretched. Fold your left leg and bring the foot under the right hip.
2.Similarly, fold the right leg over the left and place the right heel by the side of the left hip. Both the soles should face upwards.
3. Raise your right hand and bend it to bring it behind the shoulder.
4. In the same way, bend your left hand behind the back and entwine the fingers. Keep your spine straight hould be slow and deep. Note that if the right leg is over the left, the right elbow should face upward and the left, downwards. This position may be reversed when the leg position is changed.
5. Hold the posture for 30 seconds and repeat reversing the sides.
Benefits & Precautions:
Gomukhasana prevents enlargement of the testicles and calcium deposits in the shoulder joints. It also helps in treating sciatica and piles. It relieves muscular pain in the back and sprains in the forearms. It is one of the beat asanas for respiratory disorders, hypertension and cardiac complaints.