How to carry out Makarasana

HOW TO CARRY OUT MAKARASANA

Makarasana or the crocodile pose, benefits and contraindications of this pose.

Makarasana or the crocodile pose: in Sanskrit makara means “Crocodile” and asana means “pose” hence Makarasana can be translated as “the position of the crocodile”.

HOW TO CARRY OUT MAKARASANA

Lets see how to carry out this simple pose that can also be a relaxation pose:

• Lie on the mat with your belly facing down.
• place your forehead on the ground with your hands to the side of your head with the palms facing downwards.
• Exhaling, lift your head and the whole upper part of the chest and position yourself in the half cobra pose. You do not need to feel any pressure and you must not tire any part of the body.
• Slowly raise your hands from the ground and rest your chin on the palms.
• Looks forward without straining your neck or forehead and keeping your gaze relaxed.
•  Breathe in a relaxed manner and keep the pose for a few minutes.
• To exit from the position, lower your hands to the ground and place your forehead on the mat.

BENEFITS OF MAKARASANA

What are the benefits of the Crocodile pose?

Together we will have look at the benefits of makarasana:

• Strengthens the shoulders and the upper partn of the back, contributes to reduce the chronic pain in the back.
• Stretches all the muscles of the body from the neck to the calves, and stretches the muscles and tendons of the back and legs, buttocks, the triceps of the arms and thighs.
• Reduces the tension caused by other asanas and is therefore useful as a contraposition.
• Reduces stress and fatigue.
• Improves posture.
• Massages the abdomen and facilitates the digestion and any intestinal or menstrual pain.

The position of the crocodile or makarasana is suitable to almost all, it is contraindicated instead for those who have serious back problems or have undergone recent trauma to the spine or shoulders.

 

If you want to deepen and start with the basics of yoga take a look at our ebook yoga for everyone