Gomukhasana

(Cow-Head Pose, also called Cow-Face Seat)

1. Kneel with the feet pointing outwards, the insides of the feet on the floor, the soles facing towards the rear; knees well apart.

2. Lower gently till the buttocks are on the floor between the feet. Few will do this the first time, but if you succeed you will feel great pressure on knee and ankle joints. Take care not to strain either. Women will do this exercise far more easily than men.

3. Now raise your right hand and bring it over the right shoulder and place your left hand behind your back.

4. Grip the fingers of one hand with those of the other, and pull.

5. then reverse the hands and pull again.

Benefits: Chest depth is increased and trapezium muscles strengthened and made supple. It prevents bursitis, the formation of calcium deposits in the shoulder joints, and footballers who practice  it regularly will never put their knees out or get water on the knee.