CHANDIGARH,19.09.20-One of the best asna for our health is GOMUKHASANA. It is also an advance asna and beginners should do it under the able guidance of expert only.

STEPS
Sit in Dhyana Veerasana ( Sit with both legs stretched in front of the body. Bend the left leg underneath the right leg so that the left heel is touching the right buttock. Bring the right leg over the top of the bent left leg so that the heel touches the left buttock. Adjust the right knee so that it is above the left knee. Place the hands either on the right knee, one above other or on top of each foot, whichever is comfortable ) so that the right knee is directly above the left knee. Stretch the left arm to the side and then fold it behind the back.
Stretch the right arm up above the head and fold it over the right shoulder.
The back of left hand should lie in contact with spine while palm of right hand rests against the spine.
Try to clasp the fingers of both hands behind the back. Bring the raised elbow behind the head so that the head presses against the inside of the raised arm.
The spine should be erect and head back. Close the eyes.
Stay in the position as per long as comfortable..
Unclaps the hands straighten the legs and repeat with the left knee uppermost and the left arm over the left shoulder.
BREATHE NORMALLY IN THE FINAL POSITION.
PHYSICAL AWARENESS on respiration
SPIRITUAL on ANAHATA CHAKRA.
BENEFITS
GOMUKHASANA is an excellent Asna for inducing relaxation. Regular practice alleviates tiredness, tension and anxiety. It relieves backache, sciatica, rheumatism and general stiffness in the shoulders and neck. It improves posture by increasing energy, awareness and generally opening the chest area. It alleviates cramp in the legs and strengthens legs muscles.
CAUTIONS
PREGNANT WOMEN MUST AVOID IT
Those with severe knee , hip, back , shoulders, neck pain should avoid it or should do it under the supervision of a trained uoga teacher.

Dr M K VIRMANI
NATUROPATH & YOGA THERAPIST
CHAIRMAN CHANDIGARH YOGA ASSOCIATION
( Affiliated to Yoga Federation Of India)
Mobile 9815992473