Makarasana (Crocodile Pose)
Lie flat on the Stomach
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 i 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.
Relax the whole body and close the eyes.
Breathing: Natural and rhythmic.
This asana may be very effective for people suffering from slipped disc, sciatica, lower back pain or any other spinal disorder.
They should remain in this asana for extended periods of time as it encourages the vertebral column to resume its normal shape and releases compression of the spinal nerves.
It gives mental and physical relaxation.
Those with back conditions should not practise this asana if any pain is experienced.