** Posture: Gomukha-asana - The Cow face Pose ** Translation: Garuda is a Sanskrit word that meaning "eagle." Garuda is renowned as the King of Birds in Hindu mythology. He transports the God Vishnu (seen in the artwork with a bow and arrow to the left) and is supposed to be willing to assist humans in the struggle against demons. ** Pronunciation: ga-roo-dah-sa-na ** Difficulty: (3) ** Instructions: Gomukha-asana is created by placing the right ankle on the left side and the left ankle on the right side, giving the look of a cow. 1- Sit with your legs crossed, right leg over left. 2- Spread your legs as wide as you can without bending your knees. 3- Place the bottom of the left foot against the inner left thigh by bending the left knee. Bring the left heel as near as possible to the perineum. Keep your left knee firmly planted on the ground. 4- Grasp the right foot with the left hand and position the heel of the right foot against the front-left area of the left buttock, maintaining the foot on the floor. The right knee should be perpendicular to the left knee. 5- Slowly inhale through your nose while raising your right hand over your head and bending your right elbow. With your left hand, reach behind your back and grip the fingers of both hands (forming an "s" shaped lock). 6- Maintain the position for as long as the inhale breath is comfortable. Slowly exhale, then reverse the arms and legs and repeat the stance. ** benefits The arms, upper back, chest, and sides of the chest and abdomen are all stretched in this position. The lungs expand as the shoulder blades are pushed backward, and the stomach is toned as the abdominal muscles are elevated. It relieves neck strain, back pain, and tense shoulders. Strengthening of the hands, fingers, and wrists. ** Duration/Repetitions: You may either hold the pose while holding your breath or try holding it while slowly inhaling through your nose. Hold the position for thirty seconds to a minute if you wish to breathe. On each side, repeat the gomukha-asana two to three times. ** Variations: If you can't lock your fingers behind your back, try grasping one end of a little piece of fabric in your right hand and the other end of the cloth in your left.