MAKARASANA

The name comes from the sanskrit word 'Makara' means 'crocodile' and 'asana' means 'posture', This is also called 'crocodile pose'. This is relaxation asana. There are two types of variations in this asana.

Steps:

• Lie down on your chest with your head on the ground.
• Place your elbows on the ground and rise your head and shoulders.
• Rest the head in the palms of your hands.
• Close your eyes.
• Remain in this for 2 - 5 minutes.

Benefits:

• This asana is excellent for people suffering from spondylitis, slipped disc and any other spinal disorders.
• Also good for asthma patients and people with lung disorders.
• Maintain this position for as long as it is comfortable.

Second variation.

Steps:

• Lie down on the floor on your stomach with your hands folded under the head.
• Place the palms on your shoulders in a relaxed way and close your eyes.
• Stretch the legs as far as possible. The toes should point outwards.
• Relax the whole body. Breathe normally and slowly. Feel the whole body touching the ground and the deep relaxation in all your muscles.
• Relax in this position for 2-5 minutes.

Benefits:

• This asana can be done as a relaxation pose between other asanas or it can be relaxation method when you are tired. 
• You can be in this asana for a prolonged period of time if you are tired after a workout. 
• It gives deep relaxation to the shoulders and the spine.

Precautions:

• In this asana the whole body is relaxed. As the body is relaxed one is inclined to sleep which one should strictly avoid.