Gomukhasana is the cow's head pose; Vajrasana is the thunderbolt pose. Extend the left arm up. Wrap the right arm behind the body. Bend the elbows and see if you can clasp the fingers of each hand together on the back, between the shoulders (SEE FIGURE 9-23). If not, use a strap (SEE FIGURE 9-24). Stretch the elbows away from each other and pull the fingers as if trying to draw them apart. Bring the left arm up and back, with the inner arm next to the left ear. Draw the right shoulder back to bring the shoulder blade into the body. Expand the rib cage with the breath, and lengthen the sides of the body equally. Lift and broaden the collarbones. Stay for several breaths. Notice the quality of your breathing. Breath that is easy indicates balance, while erratic breathing or holding the breath indicates over-effort.

FIGURE 9-23: Gomukhasana Arms While Sitting in Vajrasana

FIGURE 9-24: Gomukhasana Arms While Sitting in Vajrasana, using a strap