Makarasana is especially helpful in relaxing muscles and relieving pains such as the lower back pains and those due to sciatica, it is also helpful in increasing the lung capacity.

How to Perform:

step 1:You have to start by lying flat on your belly with your forehead resting on the floor or the mat and hands resting besides you, palm down.

step 2:As you exhale, lift your head, legs and upper torso away from the floor.(Remember not to strain any part of your body to lift any other part higher).

step 3:Your lower ribs, abdomen and pelvis should be supporting your body.

step 4:Now slowly raise your arms away from the floor and stretch them by imagining there is weight pressing down between your shoulder blades.

step 5:Look ahead without stressing the neck or the forehead.

step 6:Stay in this position for 30 seconds and slowly increase it to one minute.

step 7:As you finish, slowly return to the starting position.


This asana must be avoided if you have any serious back injury. People with neck injuries should keep the head in a neutral position, for those with weak neck and those suffering from neck injuries its is suggested to use a folded blanket to support the neck during the asana.

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