Makarasan
Makar → crocodile
asana → posture/pose
Also known as: Magarasan
Level: Beginner
Makarasan is one of the best poses to relieve the strain caused by other yoga asanas and to cool down the body. Therefore, it is an ideal asana to conclude your Yoga session, along with Shavasan (corpse pose).
Benefits:
- Relaxes and strengthens muscles in the shoulders, arms and chest
- Cools the body and calms the mind
- Relieves stress and fatigue
- Lowers blood pressure
Makarasan can be done in two ways. Pick the one that is most comfortable for you.
How to do Makarasan I:
- Lie on the floor on your stomach
- Place your elbows on the floor with your fingers pointing upwards. Your elbows must be shoulder width apart but no more
- Raise your head and place your hands on your cheeks. The base of both palms must be on either side of the chin
- Hold this pose while looking straight ahead
- Stretch out your legs with the toes touching and facing outwards
- Feel your entire body touching the floor, from your shoulders to your feet
- Breathe normally and hold this pose for a few minutes until you feel yourself relaxing
- To come out of Makarasan, gently remove your palms from your face, bring your shoulders and head down and roll over slowly
- Do not repeat this asana. Either move into Shavasan pose or conclude your Yoga routine at this point
How to do Makarasan II:
- Lie on the floor on your stomach
- Spread your legs apart with the heels in and toes pointing outwards
- Fold your arms with one hand over another, palms down on the floor
- Place your forehead on your crossed palms and breathe normally. If this position is uncomfortable, turn your head so one of your cheeks rests on your palms instead of your forehead
- Breathe normally and hold this pose for a few minutes until you feel yourself relaxing
- To come out of Makarasan, life your head, uncross your arms and roll over slowly
- Do not repeat this asana. Either move into Shavasan pose or conclude your Yoga routine at this point
Dos and don’ts while doing Makarasan:
- Keep the spine straight and the body relaxed
- Focus on your breathing, keeping it slow and even
- Don’t fall asleep! The purpose of Makarasan is to relax the body while staying fully conscious, not lull it to sleep
- Don’t move the body. Stay still