Lie down on your stomach, bring your right fist on top of the wrist of the left hand and place your chin on top of the right fist while the feet are kept at a distance of 15-18 inches. Keep your elbows ahead of your head so that the shoulders and the neck stay quite relaxed.
Taking a deep breath allow your head to go to the right hand side without any pushing or jerking. Your right ear comes in close proximity with your right shoulder but don’t use force in bringing your ear to touch the shoulder. Exhaling bring your head back to the centre very slowly.
Now inhaling deeply allow your head to go to the left-hand side so that the left ear comes in
close proximity with the left shoulder. Exhaling bring your head back to the centre very slowly. Stay in this position for a while.
This formulates one round of Makrasana I. First week you should not do more than 7 rounds of this asana. However, every week you can add 5 more rounds of Makarasana till you reach a total of 25 rounds.
These Makrasanas have been developed by the author after working on several thousand patients of cervical spondylitis, headache, pain in the shoulders, neck, eyes, sleeplessness & stress related problems. The way these 3 Makrasanas have been devised and described, if the Sadhakas follow in the same manner, they can expect incredible results with regard to all the above said health problems besides learning to de-stress themselves almost instantaneously.
If you feel giddiness during this exercise, stop it immediately.
If you feel pain, stiffness or strain in the neck on placing your one fist over the wrist of the other hand to perform Makrasana I, you can flatten your one hand on the ground & use only one fist on top of your hand & then perform the above said movement of Makarasana I, it might be more comfortable for the painful neck.
Under no circumstances, one should lift the chin off the fist or wrist.
This whole process must be done very- very slowly, otherwise instead of getting any benefit you may have more pain.
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