The Prone Postures

Prone Postures are performed while sleeping on the stomach. After having learnt various things from the basics of Yoga and also a few standing and sitting asanas, we are now diving into the Prone Postures. Let us now dissect a few Prone Postures, one by one.

The position for all Prone Postures is Makarasana meaning (Crocodile posture). This asana shall be the starting point of all Prone Postures.

So, the first of the Prone postures – Asanas on the stomach.

1. Type of Asana : Prone
Category of Asana : Relaxative
Name of the Asana : Makarasana
Meaning of the Asana : Crocodile Posture

Steps:-

1. Sleep on your abdomen.
2. Legs apart; heels facing each other.
3. Chin on the crossed arms.
4. Eyes closed; face smiling.
5. Relax in this posture & focus on your breadth.

Benefits: –

1. Helps reduce back pain,
2. Helps in case of slip disk.
3. Relaxes the spinal column.
4. Instills calmness in the mind.
5. A very good Relaxative posture.

Limitations: –

1. This asana has no specific limitations. Only make sure that the stomach is entirely empty (same is the case with any asana).

2. Name of the Asana : Bhujangasana
Type of Asana : Prone
Category of Asana : Culturative
Meaning of the Asana : Serpent Posture
Position or Sthithi : Makarasana (as explained previously)

Steps:-

1. Inhale & Exhale – Take your hands & keep it near your ribs.
2. Inhale – With the support of your palms lift the head like a cobra.
3. Exhale – Release your head.
4. Inhale & Exhale – Release your hands; come to Makarasana & relax.

Subtle points for correction:-

1. Don’t spread your legs; heels should touch each other.

Benefits: –

1. Brings flexibility to the dorsal spine.
2. Strengthens the spinal muscles.
3. Prevents back pain.
4. Reduces fat around the abdomen region.
5. Useful in management of bronchial problems.

Limitations: –

1. People who have undergone abdomen surgery should avoid this posture.

3. Name of the Asana : Shalabhasana
Type of Asana : Prone
Category of Asana : Culturative
Meaning of the Asana : Locust Posture
Position or Sthithi : Makarasana (as explained previously)

Steps:-

1. Inhale & Exhale – Make a fist of the palm & keep it below your thighs; place your chin on the ground.
2. Inhale – With the support of your fisted palms lift the legs.
3. Exhale – Release your legs.
4. Inhale & Exhale – Release your hands & chin; come to Makarasana & relax.

Subtle points for correction:-

1. Don’t spread your legs; heels touching each other.
2. Do not lift your chin.

Benefits: –

1. Helpful in managing sciatica & lower back ache.
2. Tones up the kidneys & hip muscles.

Limitations: –

1. Cardiac patients should avoid this posture.

This marks the end of prone postures. The next article will be on the Supine postures (i.e. the asanas on the back).