# 3.C Prone Posture-Bhujangasana-Salabhasana-Makrasana-Health And Fitness Explained In English

# 3.C Prone Posture-Bhujangasana-Salabhasana-Makrasana-Health And Fitness Explained In English


As We Learnt In the Previous Article That What Is The Type Comes In Sitting Postures. In The Article, We Have Discussed All Asana’S Benefits And How We Can Do In Other Word Techniques. We Can Say That We Have Completed Bhadrasana, Ardhaustrasana, Sasankasana, And Vakrasana, Etc..

In This Article, We’ll See Part-C Where We Must Have to Observe The Cobra Posture, The Locust Posture, And  The Crocodile Posture. And, If You Didn’t Read the Previous Leaning You Can Visit By Given Link…

Related : # 3.B Yogasana-Sitting Posture-Bhadrasana-Ardhaustrasana-Sasaankasana-Vakrasana- Health And Fitness Explained In English

Prone Postures

Bhujangasana ( The Cobra Posture )

Bhujanga Means Snake Or Cobra, In This Asana, The Body Is Raised Like Hood Of A Snake.

Stithi : Prone Posture Or Makarasana


  • Lie Down On Your Stomach, Rest
  • You Head On Your Hands And Relax The Body.
  • Now Join Your Legs And Stretch Your Arms.
  • Keep The Forehead On The Ground.
  • Now, Place Your Hands Just Beside The Body Keep Palms And Elbows On The Ground.
  • As You Inhale Slowly, Lift The Chin And Chest Come Up To Navel Region.
  • Stay There Comfortably.
  • This Is Called Sarala Bhujangasana.
  • Now Come Back And Place Your Forehead On The Ground.
  • Keep Your Palms Besides The Chest Where Your Elbows Were And Raise The Elbows.
  • Inhale; Slowly Lift The Chin And Chest Up To Naval Region.
This Is Bhujangasana
  • Exhale, Rest Your Forehead On The Ground And Place Your Palms And Rest Your Head On The Palms And Spread Your Legs And Relax.

Keep The Legs Firm So That No Load Or Strain Is Felt On The Lumbar Spine.
  • This Asana Is The Best For Stress Management.
    • It Reduces Abdominal Fat And Alleviates Constipation.
  • It Also Helps To Remove Backache And Bronchial Problems.
A Word Of Caution
  • Those Who Have Undergone Abdominal Surgery Should Avoid This Asana For 2-3 Months.
  • Those Who Suffer From Hernia, Ulcers Should Not Practice This Asana.
Salabhasana ( The Locust Posture )

Salaba Means A Locust.
Shriti: Makarasana
  • Lie Down On Your Stomach In Makarasana.
  • Rest The Chin On The Floor; Keep Both Hands Beside The Body; Palms Facing Upwards.
  • Inhale, Raise The Legs Off The Floor As Much As You Can Without Bending The Knees.
  • Extend The Arms And Legs Well To Ease The Lift Of The Body Off The Floor.
  • Stay In This Position For 10-20 Seconds Breathing Normally. Exhale, Bring The Legs Down Towards The Floor.
  • Rest For A Few Seconds In Makarasana.
  • Pull Up the Knee Caps And Squeeze The Buttocks To Improve The Posture. This Asana Is More Beneficial When Performed After Bhujangasana.
  • Helps In Sciatica And Lower Backache.
  • Tones The Hip Muscles And Those In The Kidney Region.
  • Reduces Fat On The Thighs And Buttocks; Good In Weight Management.
  • Helps The Abdominal Organs Aiding Digestion.
A Word Of Caution
  • Cardiac Patients Should Avoid This Posture. Please Proceed Cautiously In Case Of Severe Lower Back Pain.
  • People With High Blood Pressure, Peptic Ulcers, And Hernia Should Also Avoid This Posture.
Makrasana ( The Crocodile Posture )

In Sanskrit, Makara Means Crocodile. In This Asana, The Body Resembles A Crocodile.
Sthiti: Prone Relaxation Posture
  • Lie Down On Your Stomach With The Feet Wide Apart, Feet Pointing Outward.
  • Bend Both The Arms And Place The Right Hand On The Left Hands.
  • Place The Forehead On Your Hands.
  • Keep The Eyes Closed. This Is Makarasana.
  • This Asana Is Practiced For Relaxation In All Prone Postures.
  • Promotes Relaxation Of The Lower Back.
  • Helps In Recovery Of Back Problems.
  • Indicated For All Orthopedic Ailments.
  • Indicated To Counter Stress And Anxiety.
A Word Of Caution

Avoid This Practice In Case Of Low Blood Pressure, Severe Cardiac Problems, And Pregnancy.
So Hey Friends, That’s All Folks! I Hope You Must Have Enjoyed During Reading The Article. If You Enjoyed So Please Share The Article With Friends And Relatives…So That They Also Can Learn Some New Information Which Is Given In It. And, If  People Learn Yoga Or Asana Then They’ll Do Asana. 

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