GOMUKHASANA (COW FACE POSTURE)
It looks like the face of a cow when demonstrated in class. Hence this important name. Gomukha means “cow face”.
Lay the heel of the left leg under the left part of the anus. Bring the right leg in such a way that the right knee will be above the left knee and the right sole along the side of the left thigh in close contact. You have to bring your right heel with you to touch the left buttock. Sit quite erect. Now you will have to make a finger-lock of the two pointing fingers sent on the back, of course with a little difficulty at the beginning. Take the left hand to the back, raise the left index-finger upwards. Bring the right index-finger down and catch the left index finger. Now make a fingerprint when it slides, try again, and keep the lock for two minutes. Breathe slowly. The Asana will now look like the face of a cow. When you make the finger mirror, do not rotate the body, do not bend your heel and chest. Keep the trunk quite straight. Change the hands and legs alternately. Fat people it will be difficult to do this asana to adjust the heels and thighs and make the finger-lock. But continual practice will make them all right.
This asana removes rheumatism in the legs, sciatica, heaps or hemorrhoids, neuralgia legs and thighs, evaporation disorders, dyspepsia, back muscle pains and stowage in the forearms. This helps with the care of Brahmacharya and good health. Mula Bandha comes alone and can be kept up with ease. Hence, this Asana is suitable for the practice of Pranayama. Ordinarily You can always sit in this asana for long meditation. Lean people with thin thighs and legs will like this Asana very much.