30. Gomukhasana

Go means cow and mukha means face. One of a musical instrument is also called gomukh.

Following are the steps to perform 'Gomukhasana'

Sit on the floor with your legs straight in front of you.

Place your palms on the floor and lift the hips up.

Bend the left knee backwards and sit on the left foot lifting the hand off the floor

Lift the right leg up and place the right thigh on the left thigh. 

Lift the ankles and with the help of the hands bring the ankles and the backs of the heels together so that they touch each other.

Keep the ankles flat on the floor and the toes pointed back.

Raise the left arm above the head and bend it at the elbow and place the left palm below the neck between the shoulders.

Bring the right hand down and bend it at the elbow and raise the hand next to the elbow from the back. 

The right hand should be at the level of the shoulder blades and between them At the back side between the two shoulders, both hands are cupped together.

Stay in this position for 30 to 60 seconds, breathing normally, keeping your neck and head straight and eyes straight ahead

Release the arms Straighten the legs and repeat this asana on the other side for the same time as before, alternating the words left and right.

Do this reverse side pose, then release the arms behind the back, straighten the legs and rest.

Benefits of 'Gomukhasana'

This asana cures leg cramps, Leg muscles get flexibility. 

In this asana the chest becomes well inflated and the back becomes straight and flat. 

The shoulder joints get unrestricted movement and the back muscles of the waist are fully stretched.