Crocodile

Makrasana

• Lie on the stomach.
• Straighten the legs and position the big toes together with the heels falling out to the sides.
• Raise the head and shoulders and rest the chin in the palms of the hands with the elbows on the floor.
• Adjust the position of the elbows to a comfortable position.
• Close the eyes and relax the whole body.

Breathing

• Natural and relaxed.

Awareness

• Consciously relax the body.
• The natural breath.
• Manipura chakra.

Contraindications

• Back conditions.
• Exaggerated lumbar spine.
• 2nd or 3rd trimester of pregnancy.

Benefits

• Helps to rectify slip disk.
• Alleviates sciatica.
• Soothes lower back pain.
• Relieves asthma.

Practice note

• Bring the elbows together for a more pronounced arch in the spine or separate the elbows apart to relieve pressure on the neck.
• Experiment with the placement of the elbows to find a comfortable position where the tension is evenly spread between the neck and the lower back.