Crocodile Pose Variation Arms Overhead
मकरसन भिन्नता हस्त शिरोपरि
Target Muscles
About
This variation of Crocodile Pose is a deeply relaxing asana that helps to relieve stress and tension. Extending the arms overhead gently opens the chest and shoulders while promoting a sense of calm.
Benefits (5)
- + Reduces stress and anxiety
- + Relaxes the body and mind
- + Opens chest and shoulders
- + Improves breathing
- + Lowers blood pressure
Avoid If (3)
- - Back injury
- - Neck injury
- - Pregnancy (late term)
Step-by-Step Instructions
1. Lie prone with legs slightly apart, feet relaxed and heels turned inward.
2. Extend arms straight overhead, palms facing down, shoulder-width apart.
3. Rest forehead gently on the floor, ensuring the neck is relaxed.
4. Allow the entire body to completely relax, releasing any tension in the muscles.
5. Focus on deep, slow, and rhythmic breathing, feeling the expansion and contraction of the abdomen.
6. With each exhale, consciously release any remaining tension in the body.
7. Maintain this relaxed position for 5-10 minutes, allowing the body to deeply rest.
8. To release, gently bring the arms back beside the body.
9. Slowly roll over onto your side and gently push yourself up to a seated position.
निर्देश (Hindi)
1. पेट के बल लेटें, पैर थोड़े खुले हुए, एड़ीयां अंदर की ओर। (Lie on your stomach, legs slightly apart, heels turned inward.)
2. हाथों को सिर के ऊपर सीधा फैलाएं, हथेलियां नीचे की ओर। (Extend arms straight overhead, palms facing down.)
3. माथे को जमीन पर टिकाएं। (Rest forehead on the ground.)
4. शरीर को पूरी तरह से ढीला छोड़ दें, मांसपेशियों को आराम दें। (Completely relax the body, release all muscle tension.)
5. गहरी और धीमी सांस लें। (Breathe deeply and slowly.)
6. सांस लेने और छोड़ने पर ध्यान केंद्रित करें। (Focus on the breath as it enters and leaves the body.)
7. 5-10 मिनट तक इस स्थिति में रहें। (Stay in this position for 5-10 minutes.)
8. धीरे-धीरे हाथों को वापस शरीर के पास लाएं। (Slowly bring arms back beside the body.)
9. धीरे-धीरे उठकर बैठ जाएं। (Slowly sit up.)