MAKARASANA (CROCODILE POSE)

Makarasana is a relaxing posture. In this asana, the body resembles a resting crocodile and hence it is also referred to as the 'crocodile pose".

Technique

Starting position: Lie down in the prone position (a position of the body where you lie face down).

• Keep the legs apart so that the heels face each other.
• Fold the arms and place them beneath the forehead, one hand on top of the other.
• Close your eyes and relax. Hold the position for 20-30 seconds or as long as it is comfortable.

Benefits

Makarasana removes mental and physical fatigue, and helps in relieving asthma, cervical spondylosis and sciatica

BHUJANGASANA (SERPENT POSE)

Bhujangasana is also referred to as the serpent pose because the final position of this asana resembles a cobra with its hood extended

Technique

Starting position: Lie down in the prone position, then join the feet and place both hands under the shoulders with the elbows pointing upwards by the waist

• Inhale and raise the upper body up to the novel.
• Hold the position for a short period of time while breathing normally.
• Exhale and come back to the original position. Relax in Makarasana.

Benefits

This asana improves concentration, strengthens the digestive and urinary systems and alleviates back pain while making the spine supple.

Caution

This asana is strictly prohibited for people with a hernia, intestinal tuberculosis and abdominal injuries.

DHANURASANA (BOW POSE)

Dhanurasana is also called the bow pose as in the final posture of this asana, the body looks like a bow with the limbs resembling its string

Technique

Starting position: Lie down in the prone position with the legs together and the arms beside the body.

• Exhale and hold the ankles with your hands.
• Inhaling, lift the thighs, head and chest as high as possible, balancing on the lower abdomen. Hold the position for 10-20 seconds.
• Exhale and come back to the original position. Relax in Makarasana

Benefits

This asana regulates the functioning of the adrenal and thyroid glands, and also of the digestive and excretory systems. It strengthens the joints of the shoulders, the spine, knees and ankles and removes stiffness in these.

Caution

If you have a hernia, peptic ulcers, colitis or appendicitis, you should not perform this asana.

Credits:- Shri Narendra Modi, Honorable Prime Minister of India in his book - Exam Warriors