Gomukha asana

Posture:		Gomukha The Cow-face Pose
Translation:		Gomukha literally means "cow face" in Sanskit.
Pronunciation:		go-moo-khah-sa-na
Difficulty:		(4)

The Cow-face Pose (gomukha-asana) Instruction:

1		Sit in a crossed-leg position, right leg over left.
2		Spread the legs as far apart as possible without bending the knees.
3		Bend the left knee and place the bottom of the left foot against the inner left thigh. Bring the left heel as close to the perineum as possible. Keep the left knee on the floor.
4		Grasp the right foot with the left hand and keeping the foot on the floor place the heel of the right foot against the front-left portion of the left buttock. The right knee should be directly on top of the left knee.
5		Inhale slowly through the nostrils and raise the right hand over the head and bend the right elbow. Reach behind the back with the left hand and clasp the fingers of both hands (forming an "s" shaped lock).
6		Hold the posture as long as you can comfortably hold the inhale breath. Exhale slowly and then repeat the posture reversing the arms and legs.