Gomukhasana
Sitting with the legs extended straight out in front of you, take the right knee on top of the left. Bring the left foot over toward the right buttock, but not underneath it. You want to try to keep both hips down toward the floor, with the knees stacked one directly atop the other.
From here take your right arm over your head and bring the hand down along your back. Now see if you can take the left arm behind your back as you bring the hand up toward the right, and try to clasp hands there.
Begin by focusing on sitting tall, keeping the back as straight as possible. You can press your head against your arms to work deeper into the shoulders.
If you like, lean forward over the legs and bring the chin toward the knee. This has the benefit of working the hips more, but often you will lose control of the shoulder stretch in this variation, so see if it's applicable for you.
If you want to deepen the hip stretch, try taking the feet away from the hips, so that they are pointing away from each other. This can give you a very deep stretch in the hips.
As with many other hip stretching poses, tight hips can transfer pressure to the knee, which should be avoided like the plague. Be sensitive to knee pain, and know when to back off from the stretch. Pushing into such pain has absolutely no advantages, and can set you back for months, years, or permanently.
From here take your right arm over your head and bring the hand down along your back. Now see if you can take the left arm behind your back as you bring the hand up toward the right, and try to clasp hands there.
Begin by focusing on sitting tall, keeping the back as straight as possible. You can press your head against your arms to work deeper into the shoulders.
If you like, lean forward over the legs and bring the chin toward the knee. This has the benefit of working the hips more, but often you will lose control of the shoulder stretch in this variation, so see if it's applicable for you.
If you want to deepen the hip stretch, try taking the feet away from the hips, so that they are pointing away from each other. This can give you a very deep stretch in the hips.
As with many other hip stretching poses, tight hips can transfer pressure to the knee, which should be avoided like the plague. Be sensitive to knee pain, and know when to back off from the stretch. Pushing into such pain has absolutely no advantages, and can set you back for months, years, or permanently.
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