How to do Makarasana for lower back pain relief
1. Begin by finding a quiet and spacious area where you can lie down comfortably on your stomach.
2. Place a yoga mat or a soft surface beneath you. Extend your legs and rest your forehead on your folded hands, allowing your neck and shoulders to relax.
3. Gently spread your legs hip-width apart, allowing your toes to naturally fall outward.
4. Take a few deep breaths, allowing your body to relax. With each exhalation, release any tension in your lower back.
5. Fold your arms and bring your hands near your head. Rest your elbows on the floor, ensuring they are shoulder-width apart.
6. Inhale deeply and slowly lift your head, chest, and shoulders off the floor. Slide your elbows forward and bring your chin closer to your chest, maintaining a gentle stretch in your neck.
7. As you lift your upper body, distribute the weight evenly on your elbows and forearms. Avoid placing excessive pressure on your lower back.
8. Hold the pose for 1-2 minutes or as long as it feels comfortable. Focus on deep, steady breaths, allowing your body to relax and your lower back to release tension.
