Makarasana Variation Arms Forward
मकरसन भिन्नता हस्त अग्रे
Target Muscles
About
Makarasana Variation Arms Forward is a relaxing prone pose that helps to relieve stress and tension in the back and shoulders. It promotes deep relaxation and improves breathing.
Benefits (5)
- + Relieves stress and tension
- + Relaxes the back and shoulders
- + Improves breathing
- + Promotes deep relaxation
- + Calms the mind
Avoid If (3)
- - Pregnancy
- - Severe back pain
- - Neck injuries
Step-by-Step Instructions
1. Lie prone, with your legs slightly apart.
2. Allow your feet to drop open naturally.
3. Extend your arms straight forward, in line with your shoulders.
4. Rest your forehead on the floor, relaxing your face.
5. Completely release your body weight into the floor.
6. Focus on your breath, allowing it to flow naturally.
7. Completely relax your shoulders and neck.
8. Remain in the pose for 5-10 minutes.
9. Slowly bring your hands back towards your body.
10. Roll to one side and gently sit up.
निर्देश (Hindi)
1. Pet ke bal let jao, dono pairon ko thoda phaila lo.
2. Apne pairon ko andar aur bahar ki taraf aaraam se gira do.
3. Apne haathon ko aage seedha karo, kandhon ki seedh mein.
4. Apne sir ko zameen par rakho, aaram se.
5. Apne pure sharir ko zameen par aaram se chhod do.
6. Apni saanson par dhyaan do, saans andar aur bahar aane do.
7. Apne kandhon aur gardan ko bilkul aaram de.
8. 5-10 minute ke liye is sthiti mein bane raho.
9. Dheere-dheere apne haathon ko vapas apne sharir ke paas lao.
10. Ek taraf mud kar, aaram se uth jaao.