in arthritis and dry piles. •• It is useful in frozen shoulders, neck pain and cervical spondylitis. •• It gives good exercise to the lungs and helps in respiratory diseases. Fig.
. : Gomukhasana Makrasana In Sanskrit Makara means crocodile. In this āsana, the body resembles a crocodile, hence the name. Fig.
. : Makrasana •• Lie on the abdomen (prone lying position), with arms beside your body. •• Spread the legs little apart ( – feet) and place them comfortably on the ground in such a position that the heels face each other and toes point outwards. •• Fold the arms at elbows.
Place palm on the palm with the head/face relaxing on the palms. •• Slowly close eyes and relax. Do normal breathing and remain in this position as long as comfortable. •• Place both feet apart and keep the heels towards each other.
•• Avoid this practice in case of heart problems. •• It is good for asthma, dyspepsia and vata diseases. •• It is helpful in relaxing. •• Removes mental and physical fatigue.
•• It reduces anxiety. Bhujangasana ‘ Bhujanga ’ means cobra. The final position of this āsana resembles the shape of a cobra. Hence it is named as Bhujangasana .
Fig. . : Bhujangasana Activity . Prepare a list of asanas useful for relaxing the body.
•• Lie down in the prone position. •• Join the feet and bend the arms at the elbow, place the palms near the chest on the floor. •• Slowly raise the head, neck and shoulders. Raise the trunk up to the navel.
•• Maintain the posture for as long as comfortable. Then slowly bring the body down on the ground. •• Relax in makrasana . •• Keep the elbows parallel to each other and pointed upward.
•• Normal breathing should be continued. •• Avoid this practice in case of hernia and abdominal injuries. •• Do not raise body below the navel. •• Do not straighten your elbows and move slowly.
•• This is good for stress management. •• It is beneficial for relieving flatulence after meals. •• It can relocate