Entering Gomukhasana Asana:
Sit in Vajrasana knees together, ankles together, buttocks on heels.Pull the flesh of the glutes back to sit on your ischia. Pull the skin of the knees up with your hand to bring the kneecaps forward. Bring weight back on the gluteal bones to straighten the spine from the base to the top of the head.
Stretch the right arm and the entire flank upward. Turn the palm of the hand outward. Bring the arm to the back of your back by bending the elbow. Bring the back of the right hand as high as possible between the shoulder blades. If necessary, use your left hand to bring the right elbow to the middle of your back and raise the right hand as high as possible.
Pull the left arm up, turn the palm backwards. Bend the elbow and reach over your left shoulder to grasp the fingers of the right hand. Gently release the arms and do the other side.
If necessary, use your left hand to bring your right elbow toward the middle of your back and bring your right hand up between your shoulder blades.
Feet & Legs: Bring your heels together and roll your thighs inward. Press knees, shins and tops of feet to the floor.
Pelvis: Pull the tailbone in to relax the back.
Back: Stretch the spine from the pubic bone to the top of the skull.
Torso: Absorb the shoulder blades and open the chest from the lower ribs to the shoulders.
Arms & shoulders: Raise the left elbow up and open the armpit, bringing the arm closer to your head. Bring the right shoulder back and down.
Shoulders, Head and Neck: Lengthen the neck from the base and keep the head straight in line with the pubic bone, looking straight ahead.
Exit Asana: Gently release the arms.
Possible corrections: The hands are not touching, you need a strap between the two and pull it to bring the hands together.
Attention: If you have sensitive knees in Vajrasana, put a blanket under the knees and if necessary under the buttocks.
