Introduction to Makarasana

Makarasana, also known as Crocodile Pose or Makara Mudra, is a yoga asana (posture) that derives its name from the Sanskrit word "makara," which means crocodile. In this pose, the body resembles a resting crocodile, hence the name. Makarasana is often practiced as a relaxation pose or as a counterpose to more active and challenging yoga postures.

To practice Makarasana, follow these steps:

1. Lie on your stomach with your legs extended and your feet hip-width apart.

2. Place your forearms on the mat, with your elbows directly under your shoulders, and your palms facing down.

3. Relax your forehead on your folded hands, allowing your neck to be in a neutral position.

4. Keep your legs extended and relax them, allowing your feet to naturally fall outward.

5. Close your eyes and breathe deeply, focusing on relaxing your entire body.

6. As you inhale, feel your belly pressing against the mat, allowing your breath to expand your abdomen.

7. As you exhale, let go of any tension in your body, sinking deeper into relaxation.

8. Stay in the pose for 5 to 10 minutes, or as long as feels comfortable and relaxing.

Makarasana is known for its calming and restorative effects. It helps release tension in the back, shoulders, and neck, promoting relaxation and reducing stress. This pose can also be beneficial for people experiencing lower back pain or discomfort. Additionally, Makarasana gently stretches the chest and abdomen, promoting deep diaphragmatic breathing.

As with any yoga practice, it's essential to listen to your body and not force yourself into any position that causes pain or discomfort. If you have any existing medical conditions or injuries, it's advisable to consult with a qualified yoga instructor or healthcare professional before attempting Makarasana or any other yoga posture.

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