Makara Adho Mukha Svanasana pose is also known as dolphin plank pose. Its pose type is to balance your arms and core and to stretch of calf, hamstring, shoulders, arches of the foot. Makara Adho Mukha Svanasana words have been derived from Sanskrit, which means makra – crocodile, adhas- down, mukha- facing, svana-dog, and asana-pose.
Makara Adho Mukha Svanasana is a pose that works as a toner for the entire body and gives strength as well from the toes to the abdominal and right up into the head. It is a kind of intermediate pose of asana that requires body awareness in terms of alignment while doing the pose. It requires absolute strong arms, legs, and core to achieve the full expression of the pose. Through Makara Adho Mukha Svanasana, you are building a strong foundation on your arms and shoulders. It is a great asana for warming up your muscles to attempt high plank or side plank pose also.
Benefits of doing Makara Adho Mukha Svanasana
It has many physical, mental, and energetic benefits; here is the list of few benefits that can be obtained by practicing Makara Adho Mukha Svanasana:
- It strengthens the arms, shoulders, and legs.
- It helps the toning of abdominal muscles and engages all other muscles of your back portion.
- Stretches and tones the muscles of legs and feet.
- It strengthens the abdominal muscles, transverse, rectus, quadratus lumborum, and the obliques.
- It lengthens your spine, creating strength and flexibility in the same.
- It is also called as the weight-bearing exercise that can prevent osteoporosis when used in combination with a healthy diet, fresh air, and plenty of water.
- This pose improves the digestion system, blood circulation and stimulates the respiratory system.
- It increases the blood flow in the body, can bring calmness, peace of mind, and focus on things.
- It provides high energy and reduces stress, anxiety, anger, depression, and frustration.
- Reduces unproductive thoughts.
- Increase your stamina and power of lifting and carrying weights on your body.
Steps of doing Makara Adho Mukha Svanasana
Makara Adho Mukha Svanasana requires a lot of strength, power, concentration, and focus. One should perform it with full devotion and caution as well. It has simple steps, but a little bit hard for beginners. Must be done under the full guidance of the yoga guru.
- Before starting Makara Adho Mukha Svanasana, get onto the yoga mat on the floor and lie down on your stomach.
- Now, hold your elbows down towards the floor alongside your palms on the floor.
- Try to lift your hips, chest, and goes towards the upright.
- Try to settle your naval towards your spine and tight your hips.
- Your body should experience few crawls offs the floor in a parallel line from your feet to the shoulders.
- Look at the floor by keeping your head in a neutral position.
- Try to remain in the same pose as much as you can without any pressure.
- For beginners, it’s bits of advice to remain in the pose for 30 to 40 seconds.
- To release from this pose, breathe in and slowly get on to the starting pose. Now keep your both hands alongside your body, keep your leg straight and take a deep breath and relax.
- Now you can repeat the asana ten times for better results.
- Initially, you may feel pain in your legs, hip, thigh, and arms, but as practice more, you can do this Makara Adho Mukha Svanasana easily.
Makara Adho Mukha Svanasana is a pose that works as a toner for the entire body and gives strength as well from the toes to the abdominal and right up into the head. It is a kind of intermediate pose of asana that requires body awareness in terms of alignment while doing the pose. It requires absolute strong arms, legs, and core to achieve the full expression of the pose. Through Makara Adho Mukha Svanasana, you are building a strong foundation on your arms and shoulders. It is a great asana for warming up your muscles to attempt high plank or side plank pose also.
Benefits of doing Makara Adho Mukha Svanasana
It has many physical, mental, and energetic benefits; here is the list of few benefits that can be obtained by practicing Makara Adho Mukha Svanasana:
- It strengthens the arms, shoulders, and legs.
- It helps the toning of abdominal muscles and engages all other muscles of your back portion.
- Stretches and tones the muscles of legs and feet.
- It strengthens the abdominal muscles, transverse, rectus, quadratus lumborum, and the obliques.
- It lengthens your spine, creating strength and flexibility in the same.
- It is also called as the weight-bearing exercise that can prevent osteoporosis when used in combination with a healthy diet, fresh air, and plenty of water.
- This pose improves the digestion system, blood circulation and stimulates the respiratory system.
- It increases the blood flow in the body, can bring calmness, peace of mind, and focus on things.
- It provides high energy and reduces stress, anxiety, anger, depression, and frustration.
- Reduces unproductive thoughts.
- Increase your stamina and power of lifting and carrying weights on your body.
Steps of doing Makara Adho Mukha Svanasana
Makara Adho Mukha Svanasana requires a lot of strength, power, concentration, and focus. One should perform it with full devotion and caution as well. It has simple steps, but a little bit hard for beginners. Must be done under the full guidance of the yoga guru.
- Before starting Makara Adho Mukha Svanasana, get onto the yoga mat on the floor and lie down on your stomach.
- Now, hold your elbows down towards the floor alongside your palms on the floor.
- Try to lift your hips, chest, and goes towards the upright.
- Try to settle your naval towards your spine and tight your hips.
- Your body should experience few crawls offs the floor in a parallel line from your feet to the shoulders.
- Look at the floor by keeping your head in a neutral position.
- Try to remain in the same pose as much as you can without any pressure.
- For beginners, it’s bits of advice to remain in the pose for 30 to 40 seconds.
- To release from this pose, breathe in and slowly get on to the starting pose. Now keep your both hands alongside your body, keep your leg straight and take a deep breath and relax.
- Now you can repeat the asana ten times for better results.
- Initially, you may feel pain in your legs, hip, thigh, and arms, but as practice more, you can do this Makara Adho Mukha Svanasana easily.
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