Makarasana

The Sanskrit meaning of the term, 'Makara' is crocodile. Makarasana brings about complete relaxation.

METHODOLOGY

Remain flat face down on the ground.

Your abdomen, chest and chin should be touching the exercise mat.

Stretch out your legs.

The arms will be lying on either sides.

Keep the legs comfortably apart and ideally rested on the floor.

The heels will have to face each other.

Ensure that the feet edges are touching the ground.

Your feet must remain at right angles to your legs.

Keep the toes pointed outwards.

Now raise your head and trunk.

Bring the right hand under your left shoulder.

Lightly grasp the left shoulder with your right hand.

Place the left hand on the right shoulder.

Lightly grasp the right shoulder with your left hand.

In this position, there will be a 'double triangle' with the folded elbows remaining above one another.

Your forearms will also be crossing the opposite upper arms.

Rest the forehead on this double triangle.

Dip your face in the space within the double triangle.

Lightly close the eyes and relax.

Practise abdominal breathing.

Stay in this position till you feel comfortable.

Gradually resume the sitting position.

Flatulence and scoliosis are prevented.

The small intestines are stimulated. This aids the digestive process.

High blood pressure is reduced.

Genito-urinary disorders are cured.

Breathing problems are solved.

This asana is ideal after any strenuous work or asana.