go-moo-KAHS-ah-nah B
Building on Gomukhasana A, this variation adds a forward fold over the stacked legs, intensifying the hip and shoulder opening while promoting spinal decompression and deep introspection. It calms the nervous system and aids in releasing deep-seated tension.
From Gomukhasana A (knees stacked, bind if possible).
Fold forward over the stacked knees, keeping spine long.
Relax head and neck, breathing into the hips.
Ensure both sitting bones are equally grounded, adjusting hips or using a blanket if needed.
Maintain the integrity of the knee stack; do not force the top knee down.
Inhale to lengthen the spine, then exhale to hinge from the hips, leading with the chest.
Keep the shoulders relaxed and drawn down the back, even with the bind.
Allow the head to release toward the floor, or rest it on a prop.
Intensifies the stretch in the outer hips, glutes, and piriformis.
Deepens the stretch in the shoulders and upper arms.
Lengthens the spine and encourages abdominal compression, stimulating organs.
Calms the mind and nervous system, relieving stress and anxiety.
Promotes emotional release through deeper hip opening.
Use a strap to bridge the gap between your hands if you cannot comfortably clasp them behind your back during the shoulder bind.
Sit on a folded blanket to elevate the hips, making it easier to stack the knees and allowing for a longer spine in the forward fold.
Place a block under your forehead if it doesn't comfortably reach the floor in the forward fold, to encourage relaxation.
Stand behind the student. Place hands on the outer hips and gently encourage the top knee to settle down, aligning the pelvis, then gently press down on the sacrum as they fold forward.
Avoid pressing directly on the knee joint; communicate about intensity and any sharp pain.
Place one hand on the sacrum and the other lightly on the upper back, encouraging length through the spine as the student folds forward.
Ensure the student is not rounding the lower back excessively; emphasize spinal integrity.
Put your head to your knees.
Allow the crown of the head to gravitate toward the stacked knees, facilitating a profound release in the hips and spine.