Makarasana is an Indian translation for Crocodile pose. This is the best pose of this series which provides mental peace to the persons of all ages. Here the effect is felt at two points - the neck and the lower back. You can learn this asana as below:

Routine:

• Lie flat on the stomach on yoga mat.
• Relax the lower torso.
• Bend both the hands from the elbow.
• Place the palms below the cheeks for support.
• Now raise the shoulder and neck.
• Remain conscious towards the body.
• You may realize some strain on the neck and backbone..

• Keep adjusting the elbows so that tension is evenly spread out between the neck and the lower back.

• Position your body in best way.
• Breathe easy and close the eyes with ease.

• Practice this at your leisure and comfort.

Breathing Pattern:

• Natural and rhythmic.

Consciousness:

• Rhythmic breathing.
• Spinal chord.
• Shoulder above region.

Benefits:

• Slip disk.
• Sciatica.
• Waist pain.
• Asthma.

Contraindications:

• Back ache or waist pain.
• 2nd or 3rd trimester of pregnancy.