‘Go’ implies cow and ‘Mukha’ means face. This posture is similar to cow’s face, hence the name. It also resembles a musical instrument that is like the face of a cow, narrow at one end and broad at the other.
- Sit with both legs stretched, heels together.
- Place the palms on the floor by the side of the buttocks.
- Make the spine, neck and head erect.
- Close the eyes.
I. Starting position (Sthiti): Dandasana
- Sit on the floor. Keep the legs straight in front.
- Rest the arms on the floor and lift the seat.
- Left knee is bent back. Sit on the left foot. Remove the hands from the floor, lift the right leg and rest the right thigh over the left one. Lift the buttocks and with the help of the hands bring the ankles and the back of the heels together till they touch each other.
- Rest the ankles , with the toes pointing back.
- Lift the left arm over the head, bend it at the elbow and rest the left palm below the nape of the neck between the shoulders. Lower the right arm, bend it at the elbow and raise the right forearm up behind the back until the right hand is at level with and between the shoulder blades. Interlock the hands behind the back between the shoulders.
- Stay in this position from 30-60sec breathing normally. Head and neck should be erect. Look straight ahead.
- Release the hands, straighten the legs and repeat the pose on the other side for the same length of time by replacing “left” for “right” and vice versa. Release the hands at the back, straighten the legs and relax.
- This posture is known to cure cramps in legs and make the muscles elastic. Chest is well expanded and the back becomes erect.