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Makarasana – Crocodile Pose

Makarasana, or crocodile pose, is a beginner level position that aims to used as a resting posture between other asana. It also works to stretch the neck and lower back.

 

The health benefits associated with the makarasana pose includes strengthening, toning and lengthening the spine; whilst also relieving compression of the lower spine. It also aids mental, physical and spiritual relaxation and even reduce blood pressure! Studies have also shown that it can aid relieving a person from chronic arthritic pain (such as sciatica) and help minimise the impact of breathing disorders (such as asthma).

 

However, if you have recently suffered from any lower back or wrist injury or are pregnant you should always consult a doctor before attempting the position. If possible, always arrange to learn this position under the supervision of an experienced teacher.

 

Instructions for Makarasana
  • Begin by positioning your belly flat on the floor whilst relaxing your lower tors
  • Flex both of your elbows in order to draw the palms of your hands below your cheeks for support
  • Elevate the shoulders and neck whilst focusing your attention to the flattened posture of your body
  • Re-adjust your elbows (as required) to evenly distribute any postural strain between the neck and lower back
  • Inhale and exhale for 4-6 times in this position
  • To dismount from this position, lower your shoulders and neck and slowly release the palms of your hands from your cheeks

 

Required Preparatory Poses 

 

Follow-Up Poses Include:

 

Synonyms of Makarasana: None
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