position for Gomukhasana - Kneel with feet pointing behind you and
hands on the ground directly under your shoulders. Now cross your
right leg in front of your left so that your thighs touch. Sit upright
with spine extended. Bring feet in as close to your hips as you can.
position - Raise your left elbow to point upward, placing your left
hand palm down on your back, below the nape of your neck, and centered
between the shoulder blades. Use your right hand to take the left
elbow as far back behind the bead as you can, keep your head upright.
Bend your right elbow and twist your forearm behind your back, so that
the back of the hand rests against your spine,