Makarasana, also known as Crocodile Pose, is a yoga posture that involves lying down on the stomach with the arms folded and the head resting on the hands, resembling the posture of a crocodile resting on the riverbank. Here's how to do it:
- Lie down on your stomach with your legs straight and feet hip-width apart.
- Place your elbows on the ground, directly under your shoulders, and stack your hands together.
- Rest your forehead on your stacked hands, allowing your neck to be in a neutral position.
- Keep your legs relaxed, allowing them to naturally fall outward.
- Close your eyes and focus on deep breathing, allowing your body to relax completely.
- Hold the pose for several breaths or as long as feels comfortable.
- To release, gently lift your head and slide your hands out from under it. Then, rest on your stomach for a moment before transitioning to the next posture.
Makarasana (Crocodile Pose) offers several health benefits, including:
- Relieves Lower Back Pain: Makarasana helps to stretch and relax the muscles of the lower back, providing relief from tension and discomfort in this area.
- Improves Posture: By gently stretching the spine and promoting alignment, Makarasana can help improve posture over time.
- Stress Reduction: This pose encourages deep breathing and relaxation, helping to calm the mind and reduce stress and anxiety.
- Increases Lung Capacity: The deep breathing practiced in Makarasana can help expand lung capacity and improve respiratory function.
- Stimulates Digestion: The gentle pressure on the abdomen in Makarasana can help stimulate digestion and alleviate digestive discomfort.
- Relieves Fatigue: Makarasana is a restorative pose that promotes relaxation and rejuvenation, making it beneficial for reducing fatigue and promoting overall well-being.
- Enhances Flexibility: Regular practice of Makarasana can help improve flexibility in the spine, shoulders, and hips.
- Alleviates Menstrual Discomfort: Makarasana can help relieve menstrual discomfort by gently stretching the abdominal muscles and promoting relaxation.
Remember to breathe deeply and mindfully while practicing Makarasana, and always listen to your body to avoid any strain or discomfort. As with any yoga practice, it's essential to consult with a qualified instructor or healthcare professional if you have any underlying health concerns or injuries.