How to practice Makarasana

The meaning of 'Makar' in Sanskrit is Crocodile.  Makarasana is an important pose for all round stretching of the body.  The Makarasana straightens and stretches the muscles of the back, legs, buttocks and the back of the arms and legs.    This pose releases the strain caused by other asanas.  While doing this asana, the body looks similar to a crocodile and hence the name Makarasana.

Step by step to practice Makarasana

Here is a step  by Step procedure to practice Makarasana.

• First lie down on the floor on your stomach with the hands on the sides.  The chin and chest should be touching the ground.
• Now stretch both the legs to full length
• Separate both the legs and put them on the floor such that the toes are pointing outwards and heels inwards
• The feet should be at right angles to the legs
• Now raise your head and trunk and take your right hand under your left shoulder
• Hold the left shoulder gently with the right hand and take the right shoulder with left hand.
• The two hands should be making a double triangle one above the other
• Now place your forehead on the triangle.  Your face should be within the space created by both the arms.
• Now close your eyes and relax your body completely
• Practice abdominal breathing and remain in this position as long as you are comfortable.  It can be 2 to 3 minutes or even more.
• Turn over and lie on your back.  Start again.
 

Here are some of the benefits of Makarasana 

1. Makarasana is very good asana pose for complete relaxation of mind and body
2. Makarasana relieves fatigue after strenuous yoga session
3. Makarasana controls high blood pressure
4. Breathing problems are cured by Makarasana.

Here is a video on how to practice Makarasana.

Adhvasana

Adhvasana is also called as Reversed Corpse pose.  The Adhvasana is very useful to relax each and every muscle and provide them a deep repose.   The Adhvasana can be practiced with the following steps.   The Adhvasana is very useful if you have back pain related problems.  In the Adhvasana, the body stretches completely.  The two arms should be joined together ahead of the head and the legs should be stretched.  The body should lie on the stomach with normal breathing.   Here is a step by step method to practice Adhvasana.

Step by Step method to practice Adhvasana

• First lie down on your stomach over a clean yoga mat
• Now stretch your hands above the shoulder with palms facing downward
• The forehead should touch the floor and the elbow should touch both the ears
• You should keep your neck straight
• Now maintain comfortable distance between legs
• Now try to relax your spinal chord and lower torso
• The arms should be straight and you should not put any pressure on your stomach
• Concentrate on your stomach and breath rhythmically.
• Count reverse way like 27 to 1
• Once counting is over, return back to corpse pose.

How Yoga is beneficial in curing diseases?

Yoga helps us in having a healthy body and mind, but it also helps in curing certain diseases which can not be cured even the most advanced medicines.  Yoga is being practiced from thousands of years for various diseases.

Yoga is very much helpful for people suffering from Diabetes and Heart problems.  Diabetes is controlled to a great extent by practicing Yoga.  One Yoga asana which is very effective in controlling diabetes is the Surya Namaskara.  Nadi Shodhana or alternative nostril breathing is one of the pranayama technique which helps to decrease glucose levels in our body.  Meditation also helps to be effective against diabetes.  The Pranayamam reduces the stress levels.   Some more yoga asanas which help people against diabetes are Shavasana, single leg raises, Surya Namaskara, double leg raises, shoulder stretches and Matsyasana. 

Yoga is also helpful for people suffering from cardiac disorders.  Yoga enhances the flexibility in the body and therefore controls blood pressure.  Yoga provides relief from stress and anxiety.   The Bhujangasana  stimulates the heart.  Kapalabhati is very much beneficial for various cardiac diseases.   Kapalabhati increases the oxygen absorption in the blood stream thereby nourishing the organs. 

There are some yoga asanas which bring stability in the posture and the mind of the individual.  Th yoga asanas help in increasing oxygen intake of the body.  Also the capacity of oxygen intake by the body is increased by yoga asanas.  Yoga asanas builds up physical strength, flexibility and stamina of the body.  Yoga also increases self control and concentration.    

Yoga asanas boost up immunity of the body.   Yoga can cure some of the medical problems like arthiritis, anemia, acidity, allergies, skin diseases, facial wrinkles, alzheimer disease, blood pressure, depression, obesity, stress and many more diseases.  So we can conclude that yoga not only cures common ailements but also chronic disorders which cannot be cured by most advanced medicines.

Matsyasana

Matsya, the Fish, was one of the incarnations of the Hindu God Vishnu.  Vishnu assumed this form to save the world from the floods.    

This asana is called as Matsyasana because the posture is in the shape of fish ( Matsya).  The shape of the body appears similar to a fish in the water.   It is possible to float on the water without any movement in this asana.  Matsya is a Sanskrit word which means fish.  The other asanas imitate the poses of creatures they are named after, but the fish pose does not actually look like a fish.  But if you perform this pose in water, the person can float like a fish.

Normally the Fish pose is performed with the legs in Padmasana.  But Padmasana is a little bit difficult for beginners, we will practice the Matsyasana with the knees bent, feet on the floor, or with the legs straight pressed against the floor.

Steps to perform Matsyasana

• First lie down on your back on the floor with knees bent and the feet on the floor.   Inhale and lift your pelvis slightly off the floor and slide your hands, palms down, below your buttocks.  Now rest your buttocks on the back of your hands ( don't lift them off your hands while performing this asana).  Your fore arms and elbows should be close to the sides of your body.
•  Now inhale and press your forearms and the elbows against the floor.  Now press your scapulas ( shoulder blades) into your back, and with an inhale, lift your upper body and head away from the floor.  Now release your head back onto the floor.  Either the back of your head or its crown will rest on the floor depending on how high you arch your back and lift your chest.  Try to have minimal amount of weight on your head.
• Your knees can be either bent or straight on the floor. 
• Stay for 15 to 30 seconds breathing smoothly.  Now with an exhalation, lower your body and head to the floor.  Draw your thighs up into your belly and sqeeze.

Benefits of Matsyasana

Here are some of the benefits of Matsyasana
 

Matsyasan is called traditionally as the "Destroyer of all diseases"

Matsyasan strengthens the muscles of upper back and neck

This asana stretches the muscles of the belly and front of the neck

 Improves the quality of your breath

 Relieves you of back spinal tension

You can see a video of Matsyasana below.