Go means a cow. Mukha means face. Gomukha means one whose face resembles a cow. It also means a kind of a musical instrument, narrow at one end and broad at the other like the face of a cow.
- Sit on the floor with the legs stretched straight in front.
- Place the palms on the floor and raise the seat.
- Bend the left knee back and sit on the left foot. Remove the hands from the floor, raise the right leg and place the right thigh over the left one. Raise the buttocks and with the help of the hands bring the ankles and the back of the heels together till they touch each other.
- Rest the ankles, keeping the toes pointing back.
- Raise the left arm over the head, bend it at the elbow and place the left palm below the nape of the neck between the shoulders. Lower the right arm, bend it at the elbow and raise the right forearm up behind the back until the right hand is level with and between the shoulder-blades. Clasp the hands behind the back between the shoulders.
- Hold this position from 30 to 6o seconds breathing normally. Keep the neck and head erect and look straight ahead.
- Unclasp the hands, straighten the legs and repeat the pose on the other side for the same length of time by inserting ‘left’ for ‘right’ and vice versa. Then unclasp the hands at the back, straighten the legs and relax.
The pose cures cramp in the legs and makes the leg muscles elastic. The chest is well expanded and the back becomes erect. The shoulder joints move freely and the latissimus dorsi are fully extended.