Makarasana - 2

Technique :-

1. Lie down in prone position as in Shavasana.
   
   
2. Both the legs will be together, palms resting on the ground, hands by the side of the body.
   
   
3. Spread both the hands in line with shoulders, palm resting on the ground, keep fingers together in straight position.
   
   
4. Place your right heel in between the big toe and second toe of the left foot.
   
   
5. Bring both the feet to your left side till right toe touches the ground.
   
   
6. Take your head and neck towards right side it is the complete position of Asana.
   
   
7. You can devote 30 to 60 second easily in this pose.
   
   
8. You can repeat the same on other side except position of head and neck will go towards the opposite direction.

Remember:-

1. Remember that if you have stiff back, special care should be taken.
   
   
2. Remember if along with legs back also turns allow it to be.
   
   
3. If some one has Cancer or T.B. of the backbone it should not be practised.
   

Benefits and Limitations:-

1. It is very useful in Spondalities of Lumber region.
   
   
2. It also maintains flexibility of Backbone and gives exercise to the nerves attached to the spine.
   
   
3. This is also beneficial in Sciatica Problem.