Makarasana (Crocodile Pose)

Lie down on the stomach.

Your elbows should be tucked in, and your palms should touch the mat along with the rest of your body.

Bring your hands forward to the front side of the mat. Create a cross with your hands that can act as a resting pillow for your forehead.

Legs should be outstretched with toes inwards, touching each other and heels apart.

As you achieve this position, remain motionless and slowly let go off all the weight on the ground.

Keep your eyes closed, breathe normally and rhythmically.

Remain in this posture for about 2 to 3 minutes.

Gently open your eyes, turn to the right side and relax for a few seconds before you sit up.

Entering into a plank position instead of pressing your lower body into the mat.

Make a hurry to lift your upper body.

Pressurizing your neck.

Placing your hand wrongly.

Incorrect leg spacing.

Beneficial for those suffering from slipped disc and sciatica pain.

Relieves backpain, spinal issues and hip pain.

Strengthens the spine.

Facilitate increased lung capacity, providing relief from asthma and respiratory problems.

Induces a state of deep relaxation by calming the mind and soothing the nervous system.

Tones the abdomen, promoting healthy digestion and relieving gastrointestinal discomfort, bloating, or constipation.

Energises the entire body.

Relieve stress and anxiety.

Improves concentration and focus of the mind.

Avoid in case of an injury or surgery.

Avoid if you have a serious problem in the back, spine, waist, neck, elbows or shoulders.

Avoid in case of herniated discs or spondylitis issues.

Avoid if you are suffering from heart problems or high blood pressure.

Avoid in case of excessive obesity.

Avoid if you have stomach disorders.

Avoid if you have a lack of body-breath connection.

Avoid during pregnancy.

Avoid in case of severe anxiety or mental trauma.