In Sanskrit “Makar” means “Crocodile, and “Asana” means “posture”. The English name is “Crocodile pose”.
Position : Prone
Type : Relaxation
Spiritual Awareness : All chakras.
Physical Awareness : deep relaxation of the body with both physical and mental balance.
Dosha Suitability : Tri-doshic effect
Introducery Asanas : Bhujangasana, Gomukhasana, Setu Bandha Sarvangasana, Supta virasana, Urdhva mukha svanasana
Procedure:
- Lie down on the floor on your stomach with your hands folded under the head.
- Place the right palm over the left palm on the ground and place the head over the right palm in a relaxed way and close your eyes.
- Stretch the legs as far as possible. The toes should point outwards.
- Relax the whole body. Breathe normally and slowly. Feel the whole body touching the ground and the deep relaxation in all your muscles.
- Relax in this posture for 2-5 minutes.
- While returning from the posture, slowly bring the feet together. Unfold the arms and come to the Prone Position.
Follow-up Asanas:
- Dhanurasana
- Ustrasana
- Dharadwajasana
- Salmba Sarvangasana.
Variations:
- Lie down on your chest with head on the floor.
- Place the elbows on the ground. And raise your head and shoulders.
- Rest the head in the palms of the hands.
- The legs should be kept straight and relaxed.
- Remain in this position for 2 – 5 minutes.
Physical Benefits:
This asana can be done as a relaxation pose between other asanas or it can be a relaxation method when you are tired. You can be in this asana for a prolonged period of time. It gives deep relaxation to the shoulders and the spine.
Therapeutic Benefits:
- Helps to improve concentration.
- Waist pain.
- Slipped disc.
- Asthmatic and patients with lung disorders.
Precautions and Contraindications:
- Second or third trimesters of pregnancy.
- Lower back injury.
- Wrist injury.
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