Sit on the floor with the legs stretched straight in front.
Bend the left knee back and place the left foot beside rt buttock so that lt heel touches the rt buttock.
Raise the right leg and place the right thigh over the left one.
Place the right foot beside left buttock.
Rest the ankles, keeping the toes pointing sideway.
Raise the left arm over the hand, bend it at the elbow backwards and place the left palm below 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 in between the shoulder blades.
Clasp the hands behind the back between the shoulders.
Hold this position as long as it is easy for you breathing normally. Keep the neck and head erect and look straight ahead.
After a comfortable time period unclasp the hands, and straighten the legs; and Relax.
Repeat the pose on the other side for the same length of time.
Gomukhasana helps induce relaxation.When you feel tired, tense or worried, practicing this asana can help release the tension.
Stimulates the kidneys
Helpful in relieving ailments like diabetes, high blood pressure, and sexual malfunction
Helps remove stiffness in the spine, neck and shoulders.
Develops the chest and improves breathing
Stretches the muscles of the lower back, buttocks and the knees and helps with backache, sciatica and rheumatism.