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Gomukhasana with Strap
गोमुखासन स्ट्रैप
Beginnerseated
Target Muscles
shoulderstricepschestrotator cuff
Benefits (4)
- + Makes Gomukhasana arms accessible
- + Gradual shoulder opening
- + Iyengar essential
- + Great for desk workers
Avoid If (1)
- - Shoulder injuries (acute)
About
Cow Face arms with strap — bridges the gap when hands can't clasp behind the back.
Step-by-Step Instructions
1
1. Sit in Gomukhasana (or any seat).
2
2. Right arm up, reach down behind back.
3
3. Left arm down, reach up behind back.
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4. Hold strap in top hand — dangling behind back.
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5. Bottom hand grabs strap.
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6. Both hands connected via strap — without touching.
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7. Gradually walk hands closer on strap.
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8. Hold 5-8 breaths.
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9. Release.
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10. Other side.