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.