This is the cow faced pose and is a seated pose. First sit on the floor with the legs stretched out in front of you. Bend your left knee and sit on the left foot and then bend the right leg and bring it to rest on top of the left. The heels should be touching and the seat should be raised. Raise the left arm over your head and bend it at the elbow and place it behind the nape of the neck. Lower your right arm, bend it at the elbow and place it between your shoulder blades. Try and clasp both your hands together. Hold the position for about thirty seconds as you breathe comfortably with your neck erect and looking ahead. Unclasp the hands, change the top leg to make it the bottom leg and then repeat the pose on the other side, reversing the hands.
PRECAUTION: Hip replacements Shoulder injury.
BENEFITS: Cures cramp in the legs and makes the leg muscles elastic. The chest is well expanded and the back becomes erect. . It relieves backache, sciatica, rheumatism and general stiffness in the shoulders and neck, and improves posture by increasing energy, awareness, and generally opening the chest area.