Hands in Gomukhasana


Step 1: Sit in an upright position with a neutral spineIMG_3526

Step 2: Hip bones are grounded firmly to the floor

Step 3: Raise your right arm straight up towards the ceiling; make sure that shoulders are aligned and do not go up with the stretching of your right arm; right bicep is touching your right ear

Step 4: Bend your right elbow by sliding it consciously up to the ceiling while placing the right palm exactly at the back of your chest

Step 5: Widely stretch out your left arm; roll it to the back; bend your left elbow and hook your left hand fingers with your right hand fingers at the back

Step 6: Keep your chest elevated, spine tall and lower back strain free

Step 7: In case you are not able to get hold of your fingers at the back, use some belt or handkerchief to bridge the gap between the fingers. This is important as it helps optimize stretch

 Key points

  • Let the movement be slow and steady
  • Once locked, stretch your arms away from each other to secure the lock and optimize the stretch
  • Make sure to stretch your shoulders away from each other so that the shoulder blades are in retracted position
  • Ensure that the head is constantly aligned with your neck (ear lobes are above your shoulders) and does not move forward especially when you move your arms to the back


  • Releases spasm and tensions from the upper part of your body by stretching the sides, armpits, triceps, and chest, thereby, increasing the range of motion in the shoulder joints
  • Arm rotation is recommended for frozen shoulders. It helps release the tightness around shoulders by increasing blood flow in that area
  • People suffering from Cervical Spondylosis feel immediate relief with few rounds of this movement
  • Wide movements of arms give good massage to the chest region thereby improving the lung capacity
  • The movement strengthens the neck muscles