Makarasana or the Dolphin Yoga Pose is a powerful posture for building strength and calming the mind.
Position of Readiness: Begin by kneeling down.
Steps: Lean forward and place the elbows shoulder-width apart on the floor. Bind the hands together in front of you, resting on the forearms and knees. Extend the legs behind, pulling the pelvis towards the ceiling, forming a V shape. Keep the feet hip-width apart with toes curled in.
Time: Hold for about 30 seconds, breathing normally.
Benefits:
- Builds upper body strength for headstands.
- Calms the mind, relieves stress and mild depression.
- Stretches shoulders, hamstrings, calves, and arches.
- Strengthens arms and legs.
- Relieves menopausal and menstrual discomfort.
- Helps prevent osteoporosis and improves digestion.
- Relieves headaches, insomnia, back pain, and fatigue.
- Therapeutic for high blood pressure, asthma, flat feet, and sciatica.
Note: Consult a yoga instructor for proper guidance, especially if you have specific health concerns.