Yoga Practice Name
Makarsana
Yoga Practice Branch
Ashtang Yoga, Hatha Yoga, Vinyasa Yoga
Practice Level
Yoga Practice Type
Yoga Asana Type
Ashtang Yoga Category
Asana
Hatha Yoga Category
Asana
Steps and Description
- Lie in prone position.
- Raise the head and shoulders and rest the chin in the palms of the hands with the elbows on the floor.
- Keep the elbows together for a more pronounced arch to the spine.
- Separate the elbows slightly to relieve excess pressure on the neck.
- In makarasana the effect is felt at two points: the neck and the lower back. If the elbows are too far in front, tension will be felt in the neck; if they are drawn too close to the chest, tension will be felt more in the lower back.
- Adjust the position of the elbows so that these two points are equally balanced. The ideal position is when the whole spine is equally relaxed.
- Return to the starting position and relax.
Cautions and Limitations
- Avoid facial contortions and excessive shaking of the body.
- Proceed carefully and only under expert guidance.
- At the slightest sign of discomfort, reduce the duration of practice and, if necessary, discontinue the practice for the day.
- Practice should never be rushed.
Contraindications
- Do gently this asana if you have pain in throat.
General Benefits
- Strengthens the upper back and neck.
- Improves the respiratory system.
- Good for throats.
Benefits for Disease
Depression
Body and Organ Affected
Shoulder, Elbow, Arm, Chest, Forearm, Wrist, Back, Navel, Ankle, Waist, Abdomen, Hip, Leg, Thigh, Knee, Foot, Hand