How to pracice Makarasana - the Crocodile pose

The Makarasana posture is also called as the Crocodile pose because this asana resembles a crocodile resting in the ocean. The crocodile keeps its neck and face above the water.  The same shape of a crocodile is seen in this asana. The makarasana is a wonderful posture for relaxation.  

The makarasana provides relaxation of the entire nervous system, body and mind.  This asana gives extra relaxation to the back region.  The asana removes the tensions and relaxes the muscles which lead to decrease in the demand for blood and oxygen.
It also reduces blood pressure.

Let us now see how to practice makarasana which is very useful for taking rest between asanas. Here is a step by step procedure to practice makarasana...

Step by step procedure for makarasana

• Lie down on your stomach, placing the legs with a comfortable distance apart and pointing the toes outwards.  See the picture below.

                 

• Now fold the arms in front of the body by resting the hands on the upper arms.  Position the elbows and lower arms so that the chest does not touch the floor.

• Keep your eyes closed and pay attention to the breath and its effects around the abdominal area.
• While inhaling, feel the abdominal muscles gently press against the floor.  While exhaling feel the abdominal pressure decrease.  See the picture below.  

                                                                                                         

The benefits of Makarasana

The makarasana is a very good asana to release the strain caused by other asanas. The makarasana strengthens and stretches the muscles of the back, legs, buttocks and the back of the arms and legs.  Here is a list of benefits of makarasana.

• The makarasana helps in relaxing the entire body.
• Completely relaxes the muscles and mind
• The problems of high blood pressure  are relieved
• The makarasana is beneficial for treatment of mental disorders
• Heart diseases can be cured if you practice makarasana properly 

So the makarasana is very useful for relaxing the body. See the video below which helps you to know how to practice makarasana...

How to practice Tadagasana - the Pond Pose

The Tadagasana also called as the pond pose is practiced to get rid of fatigue, strain, exertion etc.. This is one of the basic and easy asana which can be practiced by any one.  Here is the step by step method to practice Tadagasana.

Step by step practice of Tadagasana

• Take supine position ( sleeping position )
• Now bend knees, get heels close to hips.
• Keep the legs 1 to 1.5 foot apart.
• Cross arms around the head.
• Relax all your body, muscles and continue normal breathing while releasing slowly move legs to original position and hands to normal position

Benefits of Tadagasana

• Reduces stress and exertion
• Relaxes muscles and mind

Shavasana - how to practice

Shavasana is also called as the corpse pose because the name "Shavasana" comes from the Sanskrit words "Shava" meaning the "Corpse" and Asana meaning the posture.  The shavasana is one of the most important part of yoga practice. Lying on the back, the arms and legs are spread at 45 degrees, the eyes are closed and the breath deep.  The whole body is relaxed on the floor with an awareness of the chest and abdomen rising and falling with each breath.  

The Shavasana got its name because the body looks like a dead body.  The Shavasana is one of the easiest asanas to get into but the most difficult to practice.  This is the best relaxation poses and if practiced properly with full efforts, can relax every body part, relaxing not only the body but also the mind.   This article explains how to practice Shavasana.

• Allow the arms and legs to drop open while  lying on the back with the arms about 45 degrees from the side of your body.  Please make sure that you are comfortable.
• Now close the eyes and take slow deep breaths through the nose.  Allow the whole body to become soft and heavy by relaxing on the floor.  As the body is relaxed on the floor, feel the whole body rising and falling with each breath.
• Scan the body from the toes to the fingers to the crown of the head, looking for tension, tightness and contracted muscles.  Consciously release and relax any areas that you find.
• Release all control of the breath, the mind and the body.  Let your body move deeper and deeper into a state of total relaxation.
• Stay in Shavasana for at least 10 to 15 minutes
• To release, slowly deepen the breath, wiggle the fingers and toes, reach the arms over your head and stretch the whole body, exhale bend the knees into the chest and roll over to one side coming into a fetal position.  When ready, slowly inhale up to a seated position. 

Benefits of Shavasana

• This yoga posture brings a deep, meditative state of rest, which may help in the repair of tissues and cells, and in releasing stress. It also gives time for the yoga workout to sink in at a deeper level.
• This posture leaves you in a state of rejuvenation. It is the perfect way to end a yoga session, particularly if it has been a fast-paced one.
• Shavasana  helps reduce blood pressure, anxiety, and insomnia.
• This asana is  an excellent way to ground the body and reduce the Vata dosha(imbalance of the air element) in the body.

How to practice Tadasana - Mountain Pose

Tadasana or the Mountain Pose is one of the most basic of all yoga poses for beginners.  The Tadasana is normally the first post taught in yoga classes and fitness centers.  When you are performing a series of yoga positions, you normally begin with this Tadasana.

The Tadasana or the mountain pose stretches out the muscles..  The best time to perform this pose is when you feel your yoga session has turned a little to intense.  If you perform the mountain pose in between a series of yoga asanas helps you to rest your body and gives time to recover.  It also helps to gain concentration.   Here is a step by step method on how to perform Tadasana.

Steps to perform Tadasana

• Step 1: Stand straight keeping your feet flat on the ground with your heels slightly apart. The bases of your big toes should be touching. Distribute your weight evenly between both of your feet. You can achieve this by lifting and spreading your toes.. Repeat this till you feel that your weight is evenly distributed and you are completely balanced.
• Step 2: Keep your thigh muscles firm without hardening your belly. Lift the insides of your ankles ever so slightly so that your feet appear to be cupped. Turn the upper parts of the thighs slightly inwards and lift your pubis towards the navel while lengthening your tailbone. Try to mentally connect your groin to your inner thighs and your torso through an imaginary energy line. This will help you maintain your balance when you are stretching.
• Step 3: Extend your shoulder blades and arch them slightly towards the back. Keep them stretched and then slowly release them back, but while you are doing that, do not push your ribs forward. Lift your sternum slightly and bring your arms behind your torso.
• Step 4: Bring the centre of your head directly in line with the center of your pelvis, keeping your chin parallel to the floor. Soften your throat and eyes. Stay in this position for at lease 30 seconds. If you can keep your balance for longer, try to maintain it for about a minute. Continue to breathe easily.

Benefits of Tadasana:

1. Tadasana is the foundation of the all yoga postures. It aligns the body.

2.  It strengthens the knees, thighs and ankle joints.

3.  It corrects the postures.

4.  Tones the abdominal muscles, corrects the flat feet.

5.  This asana coordinates between mind, breath and body

Here is a video showing how to practice Tadasana


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