Gomukha – asana

Anjanaya asana 

Instructions:
1. Sit comfortably in the vajra-asana (thunderbolt pose).

2. Kneel up on your knees until your back, buttocks and thighs are aligned.

3. Extend your left foot foward bending your left knee at about a 90 degree angle.

4. Place the palms of your hands together at the heart in the anjali-mudra.

5. Raise your arms stright up keeping the palms together while bending the head
backward and looking up.

6. Slowly bend backward stretching the arms backward and straightening out the right
leg. Hold this position for as long as comfortable while breathing gently through the
nostrils.

7. Come back to the vajara-asana (thunderbolt pose) then reverse the posture by
alternating legs.

The anjaneya-asana combines several postures and mudras (gestures) in a fluid, evolving flow that
combines motion, stretching and holds. It delivers great benefits for the back, arms, chest, legs and hips.

Regular practice will strengthen concentration and improve balance.
Perform this posture with a sense of reverence and praise. Take a moment to reside in silence and peace

as your hands are held at the heart in the gesture (mudra) of salutation (anjali-mudra). Keep the
intention of praise in mind as you extend your arms skyward. Feel your entire body-mind-heart extending outward in recognition of the sacredness of life.


Duration/Repetitions:

Repeat twice on each side.