In the ultimate posture of this asana, the interconnected hands form the shape of gomukha, which means "cow's face" in Sanskrit.
- Tadasana, or mountain position, is a variant of this asana.
- It stimulates the shoulders and back muscles.
- Arthritis in the shoulders, elbows, wrists, and fingers may be relieved by stretching the arms.
BENEFITS
• Improves breathing by opening up the chest
• Strengthens knee joints
• Reduces sciatic pain
• Corrects flat feet
• Boosts confidence and helps to treat depression
• Alleviates cervical spondylosis
PRECAUTIONS
- If you have a heart problem, migraines, eye strain, sleeplessness, low blood pressure, osteoarthritis of the knees, diarrhoea, or leukorrhoea, avoid this asana.
- Keep your feet approximately 25cm (10in) apart if you have had polio or other congenital abnormality of the legs, or if you are knock-kneed.
- Keep your big toes together and your heels slightly apart if you have backache, a slipped disc, a prolapsed uterus, or wrist discomfort.
INSTRUCTIONS
1 Stand in Tadasana on an even, exposed surface in your bare feet.
- Place the back of your left hand on the center of your back with your left arm behind you.
- Raise your right arm in the air.
- Bend your right elbow and bring your hand down, palm towards the body.
2 Interlink the fingers of both hands by placing your right palm on top of your left palm.
- If you're having trouble, touch the fingers of both hands together.
- Allow yourself time to adapt to the motion rather than forcing your arms to bend.
- Relax your arms consciously.
- To generate space between your chest and your upper right arm, open your right armpit.
- Maintain a straight right elbow and a close right forearm to your head.
- Continue to lower your left elbow.
- Then, on your back, put the back of your left wrist.
- For 20–30 seconds, hold the position. Rep the posture on the other side.
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