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Makarasana
Crocodile Pose
Rest after back work Best used study break / evening.
Photo: Thamizhpparithi Maari, CC BY-SA 3.0, via Wikimedia Commons Source and licence
Lie on your front Position yourself on a firm mat with the legs and pelvis comfortable.
Set the lower body Lengthen the legs behind you and keep the pelvis grounded unless the pose requires lifting.
Place the hands or arms Set the arms as required, keeping the shoulders away from the ears.
Engage gently Activate the abdomen and back muscles enough to support the spine.
Move into the pose Allow abdomen and shoulders to relax. Avoid forcing the lower back or neck.
Lengthen through the crown Keep the back of the neck long and gaze where the neck remains comfortable.
Breathe steadily Breathe slowly and naturally Reduce the effort if the breath becomes restricted.
Lower and rest Release with control and rest briefly in a comfortable neutral position.
Avoid forcing range or holding the breath.
Stop if breathing feels restricted.
Increase hold gradually or progress to the next listed variation only when the current version is controlled and pain-free.
Arranged for you
The library holds a practice in the same form for everyone. A routine is the result of choosing from it, in an order, for the time you have.