MAKARASANA :( prone relaxation poses)
- Bend both the elbows and place the right palm on the left shoulder and the left palm on the right shoulder.
- Rest the chin at the point where the forearms cross each other.
- Gently close the eyes.
Technique 1:
Lie face down on the abdomen on the mat with legs apart about 2 to 2 ½ feet, toes out to the sides, heels are in facing towards each other. Now form a pillow with the arms by crossing the arms (place your right hand on the left shoulder, left hand on the right shoulder), head and face tilted one side. Abdomen and chest supposed to rest on the ground .Take your mind towards the breath. Breathe in as slow as possible; breathe out as slow as possible. With each inhalation, expand the abdomen & touch it to the ground & with each exhalation relax the abdomen. Remain in this position for 5-10 breaths or as long as you wish. It is a complete relaxation posture .
Technique 2 :
In the second mode of Makarasana, keep both the legs straight & slightly apart, raise the head up & rest the chin on the palms of the hands with the elbows on the floor. If you want to cure upper neck stiffness, move the elbows forward & keep them apart. In this position, the pressure increases on the neck. For the lower back problem, bring the elbows together & closer to the body; the pressure thus moves towards the lower back. For both upper & lower back, adjust your elbows to the position where you can feel the pressure on the neck as well as on the lower back. Do each position with natural breathing. Remain in each position as long as you wish. You could do it with closed eyes, open eyes, while watching TV or talking to someone. With eyes closed, it is a good posture to be in while you introspect.
Technique 3 :
In the third mode, come into the second position. Now from behind, bend alternate knee towards the hips with natural breathing for some time or as long as you wish. Then do the same with both the legs by bringing the feet together as long as you wish before getting up slowly.
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