(Arm work or Hasta mudra)
In sanskrit go means cow and mukha face
Gomukhasana helps you to establish a solid base for your practice, improves the flexibility of your shoulders, opens up the chest and the door for a very safe and long-lasting yoga practice.
In my classes, I first introduce the arm work or hasta mudra for this asana. I believe that this is one of the poses that has a mind of its own and to get the hang of it and its benefits, we have to be persistent and warm up to it!! We all have tight shoulders as a result of a modern society so don’t get discouraged if you find it to be a bit of a challenge.
1. Start from standing position in Tadasana (Mountain Pose). Slowly inject the shoulders into their sockets and bring the arms up a few times.
2. Once you learn how to inject your shoulders in their sockets attempt to bring both arms up and grasp the opposite elbows.
2. Bring your left arm at shoulders level, thumb facing downwards. Swing your left arm, place the back of your left hand on your left shoulder blade. Left palm facing outwards.
3. Raise the right arm up, look up and bend at the elbow, place your right palm on to your right shoulder blade (fingers pointing down). There you are in Gomukhasana. Practice the second side.
The variation that I enjoyed the most and I come back to it from time to time to keep my practice grounded is using the straps, which allows the practitioner to protect their lumbar spine while improving their shoulder’s mobility. During class, I introduce a deeper preparatory work for students whose shoulders give them a hard time due to injuries or for spending a lot of time in front of a computer. I invite you to experience the freedom and mobility that Gomukhasana has to offer. Book your class today.