Makarasana
(The Crocodile Pose)
For 30-90 breaths One round Normal breathing
| Contra-Indications | Acute abdominal pain or hernia. Old persons, asthmatics and persons with large abdomen find it difficult to perform this practice due to their abdominal breathing tendency. |
| Starting Pose | Lie on the abdomen with the legs together, the hands by the sides of the body and the forehead on the floor |
| Technique | Raise the head up. Fold the right arm ( one can use any hand to start with ) so that the elbow is placed on the floor and the palm on the left shoulder. Similarly, fold the left arm so that the elbow is placed on the right elbow joint and the palm on the right ' shoulder. Rest the forehead on the elbow joints in such a way that breathing is smooth, easy and normal. Then spread the legs apart as much as you can without bending at the knees. Keep the toes outwards and the heels inwards and touching the floor. Close the eyes. Apply the Conscious Differential Relaxation technique and do Pranadharana. |
| Releasing the Pose | Open the eyes. Bring the legs together. Raise the head up. Release the hands and keep the forearms on the floor. Finally, take the hands by the sides of the body with the face on one side on the floor and relax. |
| Benefits | This is a relaxing posture. As it gives a pleasurable pressure on the lower abdomen, it prevents intestinal disorders and checks the feeling and tendency of diarrhoea. It controls disorders connected with the monthly periods of ladies. |
Reference:Yogic Practices
Author :Yogacharya Sadashiv Nimbalkar