Makarasana Variation Chin on Hands
मकरसन भिन्नता चिबुक हस्तयोः उपरि
Makarasana is a relaxing prone pose that helps to relieve stress and tension in the back and shoulders. By resting the chin on the hands, it gently opens the chest and promotes deep breathing.
Anatomy Involved
Benefits
- Relieves stress and tension
- Relaxes the back muscles
- Promotes deep breathing
- Calms the mind
- Gentle chest opener
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Severe back pain
- Neck injury
- Pregnancy
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Press the pubic bone gently into the floor
- 2Engage the legs by pressing the tops of the feet down
- 3Lengthen the back of the neck — gaze slightly forward
- 4Draw the shoulder blades toward the spine
- 5Keep the gluteal muscles firm but not clenched
- 6Surrender the weight of the body to the props and the floor
Pose Details
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Makarasana is a relaxing prone pose that helps to relieve stress and tension in the back and shoulders. By resting the chin on the hands, it gently opens the chest and promotes deep breathing.
How to Practice
1. Lie prone on your abdomen.
2. Separate your legs slightly, allowing the heels to turn inward.
3. Bring your elbows under your shoulders, place your hands under your face, fingers pointing towards the forehead.
4. Rest your chin on your hands, ensuring the neck is relaxed.
5. Allow the entire body to soften and release tension.
4 more steps remaining
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Frequently Asked Questions
Common questions about Makarasana Variation Chin on Hands
What is Makarasana Variation Chin on Hands?
Makarasana is a relaxing prone pose that helps to relieve stress and tension in the back and shoulders. By resting the chin on the hands, it gently opens the chest and promotes deep breathing.
What are the benefits of Makarasana Variation Chin on Hands?
Relieves stress and tension. Relaxes the back muscles. Promotes deep breathing. Calms the mind. Gentle chest opener.
Who should avoid Makarasana Variation Chin on Hands?
Avoid this pose if you have: Severe back pain, Neck injury, Pregnancy.
How many steps are in Makarasana Variation Chin on Hands?
Makarasana Variation Chin on Hands is practiced in 9 steps. Lie prone on your abdomen.
Is Makarasana Variation Chin on Hands suitable for beginners?
Yes, Makarasana Variation Chin on Hands is a beginner-friendly pose suitable for all levels.
What props are needed for Makarasana Variation Chin on Hands?
You may use: blanket. Props make the pose more accessible and comfortable.
What poses should I do before Makarasana Variation Chin on Hands?
Prepare with: Makarasana, Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Makarasana Variation Chin on Hands with other poses