Table of Contents
アーサナの種類
Lying down
強化される部位
Legs, back, core, heart-opener
難易度
初級
YCBレベル
Lー1ヨガプロトコルインストラクター
Makarasana (Crocodile Pose)
Makarasana is a deeply restorative posture in the Padma Sadhana sequence. Crocodile pose is an excellent posture to use in between back strengthening poses because it relaxes the entire nervous system.
Its name is derived from the Sanskrit words Makara, which means crocodile, and asana, which means pose.
How To Do Makarasana
Step 1
Place your hands on your stomach. Bend your right leg so that your thigh and calf form a 45-degree angle.
Step 2
Allow your left leg to stand straight behind you.
Step 3
Place your left cheek on the mat and turn your gaze to the right.
Step 4
Make a pillow with your hands beneath your left cheek.
Step 5
Rest for up to 15 minutes in this position. Inhale deeply.
Benefits of Makarasana
- Provides deep relaxation
- Releases tension in the back
- Relieves stress
Cautions of Makarasana
- Avoid moving your body in this asana because it will disrupt your practise.
- This asana is all about peacefully relaxing the body, so don’t put any strain on it.
- Avoid performing this asana in a distracting environment as it may disrupt your peace of mind.
- Makarasana should not be practised by those who have an exaggerated lumbar curve.
注: すべてのアサナとプラナヤマは、認定ヨガ講師の指導の下で行う必要があります。
- シャシャンカーサナ
- Ardha Ustrasana
- Janusirsashana
- Paschimottasana
- ウシュトラーサナ
- Ardha Matsyendrasana
- Gomukhasana
- Eka Pada Rajakapotasana
- Parvatasana
- Bhujangasana
- Salabhasana
- セツバンダーサナ
- Makarasana
- Uttanpadasana
- Ardhahalasana
- マツヤーサナ
- Halasana
- Matsyasana 2
- Setubandhasana
- Chakrasana
- Pavanamuktasana
- Chakrasana
- Markatasana
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