Gomukha, Variation 1 – Arm Activation 1

The following position is a variation of gomukhāsana (gomukha गोमुख, cow-faced; particular method of sitting). It is the “arm activation”. Having activated the posterior aspect of the forearm, the next step consists in the activation of the posterior aspect of the arm.

Āsana

Sitting down in a comfortable position. Here the position of the legs matter only in that it should be chosen to allow an easy sustenance of a straight spine.
Raise the left arm up, bend the elbow and bring the left forearm and hand so that their aim towards the center of the shoulder blades. Drop the right arm to the ground and bend the elbow, sweeping the right arm behind the back. Bring the right forearm and hand in the direction of the center of the shoulder blades. Hook the fingers if possible. If the hands don't reach, you may use a strap or towel.
Once the arm position is established, travel within your body and ensure that both hips are on the ground, and that the spine is vertical and does not deviate laterally. The shoulders are relaxed.
Key point: The focus of the position is on the stretch of the elevated arm. The arm whose elbow points downward acts as a level to accentuate the stretch of the elevated forearm. The elbow of the elevated forearm needs to point upward and backward.

Prāṇāyāma

The breathing is complete

Pratyāhara - dhāraṇā

The focus is on the posterior aspect of the elevated arm, on the axilla and rib cage on the corresponding side. An additional focus is on the area between the shoulder blades and on the different pivotal feeling experienced by the shoulder as the breathing reaches the upper lungs area and imposes the upward tork on the upper ribs.