Makarasana - Crocodile Pose

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STEPS :

1. Begin by sitting on your knees, taking the form of Thunderbolt Pose (Vajrasana). Extend your arms in front of you so your hands touch the yoga mat. Safely extend your legs behind you so the balls of your feet touch the yoga mat.
2. Lower your body to the ground. First, lower your legs to the ground, so the tops of your feet are on the ground. 
3. Then, lower your hips, stomach, chest, and shoulders to the mat. You should be facing down with your elbows tucked in at your sides, palms facing down.
4. Bring your hands to the front of the mat. Slowly cross your arms in front of you, creating support to rest your forehead. 
5. Optional: Bring your arms to your side and press your forehead into the ground. Place the toes on the mat to stretch the legs and straighten the spine.
6. To challenge yourself and stretch your lower back, lift your upper body similar to Upward Facing Dog (Urdhva Mukha Svanasana). This will open the chest and release tension in the shoulders and back. It will also improve flexibility in your lower back.
7. Release the pose by returning to the starting position. If lifted, lower the chest slowly. Rotate your arms safely to avoid causing discomfort in the shoulders.

Benefits

• Makarasana offers deep relaxation for your shoulders and spine.
• It can cure asthma, knee pain, and any lung related issues.
• It helps in curing slip disc, spondylitis, and sciatica.
• The asana stretches the hip muscles.
• It relaxes your body completely and keeps you rejuvenated.

Who Can Do

Consult a doctor before beginning an exercise regime.