beginner level

• Crown to the ceiling
• Shoulders down
• Shoulders externally rotated
• Elbow of the raised arm up
• Interlace fingers behind the back
• Open the chest
• Lower ribs in
• Belly in
• Stretch the spine
• Extend the lower back
• One knee directly over the other
• Legs active
• Feet in one line and equidistant from the hips
• Weight distributed on both sit bones

Gomukhasana enhances shoulder joint mobility. Beginners are advised to use a block under the buttocks.