Downward-Facing Makara Pose Grahasana

: 1 min

: 38 points

: 4 kcal

Arm-Supported Poses

Static

Benefits

Strengthens the arm muscles
Strengthens the thigh muscles
Stretches the gluteal muscles
Stretches the backs of the legs
Tones the abdominal muscles

Contraindications

High blood pressure

Shoulder injuries

Technique

Start on your hands and knees with your feet together. Lower your elbows beneath your shoulders, tuck your toes and straighten your legs. Reach your tailbone up and breathe freely. Lower your knees, straighten your arms and sit back on your heels.

If It’s Difficult

Build up with a regular plank if this forearm version is too difficult.

Where It Appears

Yoga

Challenges

Downward-Facing Makara Pose appears 52 times in yoga classes

Topic	Title	Time
Strength	Strong Arms 15 min	15 min
Strength	Strong Arms 20 min	20 min
Strength	Strong Arms 25 min	25 min
Strength	Strong Arms 30 min	30 min
Strength	Strong Arms 45 min	45 min
Strength	Strong Arms 60 min	60 min
Strength	Strong Arms 90 min	90 min
Immunity	Immune Support 25 min	25 min
Immunity	Immune Support 30 min	30 min
Immunity	Immune Support 45 min	45 min
Immunity	Immune Support 60 min	60 min
Immunity	Immune Support 90 min	90 min
Waist	Slim Waist 20 min	20 min
Waist	Slim Waist 25 min	25 min
Waist	Slim Waist 30 min	30 min
Waist	Slim Waist 45 min	45 min
Waist	Slim Waist 60 min	60 min
Waist	Slim Waist 90 min	90 min
Energy	Energizing Morning 20 min	20 min
Energy	Energizing Morning 25 min	25 min
Energy	Energizing Morning 30 min	30 min
Energy	Energizing Morning 45 min	45 min
Energy	Energizing Morning 60 min	60 min
Energy	Energizing Morning 90 min	90 min
Core	Toned Abs 45 min	45 min
Core	Toned Abs 60 min	60 min
Lungs	Yoga for Lung Health 60 min	60 min
Lungs	Yoga for Lung Health 90 min	90 min
Weight loss	Yoga for Weight Loss 25 min	25 min
Weight loss	Yoga for Weight Loss 30 min	30 min
Diabetes	Yoga for Diabetes 45 min	45 min
Diabetes	Yoga for Diabetes 60 min	60 min
Diabetes	Yoga for Diabetes 90 min	90 min
Lungs	I Can Go Without Cigarettes 90 min	90 min
Depression	Anxiety Relief 60 min	60 min
Energy	Static Routine 25 min	25 min
Stress relief	Inner Harmony 90 min	90 min
Energy	Hormonal Yoga 60 min	60 min
Energy	Hormonal Yoga 90 min	90 min
Stress relief	After Work 90 min	90 min
Weight loss	Yoga for Weight Loss 45 min	45 min
Back	Yoga for Hyperlordosis 60 min	60 min
Back	Yoga for Hyperlordosis 90 min	90 min
Arms	Hands and Wrists 20 min	20 min
Arms	Hands and Wrists 30 min	30 min
Arms	Hands and Wrists 45 min	45 min
Arms	Hands and Wrists 90 min	90 min
Back	Shoulders and Shoulder Blades 60 min	60 min
Back	Shoulders and Shoulder Blades 90 min	90 min
Sports	Yoga for Golfers 25 min	25 min
Sports	Yoga for Golfers 60 min	60 min
Energy	Mat Pilates 45 min	45 min

Downward-Facing Makara Pose appears 82 times in challenges

Topic	Title	Duration	Day
Weight loss	Weight Loss 3 wk Day: 9	3 wk	9
Weight loss	Slim Waist 4 wk Day: 17	4 wk	17
Whole body	Strong Arms 4 wk Day: 7, 11, 13, 20	4 wk	7, 11, 13, 20
Whole body	Strong Arms 2 wk Day: 13, 14	2 wk	13, 14
Weight loss	Toned Abs 2 wk Day: 1, 3, 4, 5, 6, 10, 11, 14	2 wk	1, 3, 4, 5, 6, 10, 11, 14
Weight loss	Slim Waist 2 wk Day: 5, 13	2 wk	5, 13
Back	Relief from Lower Back Pain 2 wk Day: 8, 14	2 wk	8, 14
Energy	Energizing Morning 2 wk Day: 10, 11	2 wk	10, 11
Weight loss	Slim Waist 1 wk Day: 5	1 wk	5
Weight loss	Toned Abs 3 wk Day: 8, 10, 11, 12, 13, 17, 18, 21	3 wk	8, 10, 11, 12, 13, 17, 18, 21
Energy	Energizing Morning 3 wk Day: 17, 18	3 wk	17, 18
Weight loss	Slim Waist 3 wk Day: 5, 12, 20	3 wk	5, 12, 20
Whole body	Strong Arms 3 wk Day: 20, 21	3 wk	20, 21
Back	Relief from Lower Back Pain 3 wk Day: 15, 21	3 wk	15, 21
Health	Quit Smoking 3 wk Day: 2, 3, 4, 5, 6, 16, 18, 19	3 wk	2, 3, 4, 5, 6, 16, 18, 19
Health	Quit Smoking 4 wk Day: 12, 16, 24, 27	4 wk	12, 16, 24, 27
Health	Quit Drinking 3 wk Day: 12, 19	3 wk	12, 19
Health	Quit Drinking 4 wk Day: 1, 11	4 wk	1, 11
Whole body	Static Practice 1 wk Day: 2	1 wk	2
Whole body	Static Practice 2 wk Day: 2	2 wk	2
Whole body	Static Practice 3 wk Day: 10, 16	3 wk	10, 16
Whole body	Static Practice 4 wk Day: 6, 8, 20	4 wk	6, 8, 20
Stress relief	Relief from Anxiety 2 wk Day: 13	2 wk	13
Stress relief	Relief from Anxiety 3 wk Day: 6	3 wk	6
Stress relief	Relief from Anxiety 4 wk Day: 10	4 wk	10
Back	Yoga for Scoliosis 2 wk Day: 13	2 wk	13
Back	Yoga for Scoliosis 3 wk Day: 6, 10, 15	3 wk	6, 10, 15
Back	Yoga for Scoliosis 4 wk Day: 18	4 wk	18
Men's health	Prolong Sexual Pleasure 12 wk Day: 34, 37, 57, 62, 67	12 wk	34, 37, 57, 62, 67
Whole body	Middle Splits 4 wk Day: 1, 10, 18, 24	4 wk	1, 10, 18, 24
Whole body	Middle Splits 5 wk Day: 22, 25, 29	5 wk	22, 25, 29
Health	Reduce Puffiness 2 wk Day: 9	2 wk	9
Health	Reduce Puffiness 3 wk Day: 8	3 wk	8
Health	Reduce Puffiness 4 wk Day: 1, 12	4 wk	1, 12
Whole body	Open Your Hips 2 wk Day: 6, 8	2 wk	6, 8
Whole body	Open Your Hips 3 wk Day: 9, 20	3 wk	9, 20
Whole body	Open Your Hips 4 wk Day: 11	4 wk	11
Stress relief	Inner Harmony 2 wk Day: 4, 13	2 wk	4, 13
Stress relief	Inner Harmony 3 wk Day: 18	3 wk	18
Health	Healthy Heart 1 wk Day: 3	1 wk	3
Health	Healthy Heart 2 wk Day: 14	2 wk	14
Health	Healthy Heart 4 wk Day: 6	4 wk	6
Whole body	Advanced Yoga 3 wk Day: 18	3 wk	18
Whole body	Advanced Yoga 5 wk Day: 25	5 wk	25
Women's health	Postpartum Recovery 4 wk Day: 5, 22, 27	4 wk	5, 22, 27
Back	Healthy Neck 1 wk Day: 3	1 wk	3
Back	Healthy Neck 4 wk Day: 2, 11, 12, 17, 24, 26	4 wk	2, 11, 12, 17, 24, 26
Health	Headache Relief 2 wk Day: 2	2 wk	2
Health	Headache Relief 3 wk Day: 9	3 wk	9
Health	Headache Relief 4 wk Day: 5, 22, 26	4 wk	5, 22, 26
Weight loss	Lean Body 2 wk Day: 4, 9	2 wk	4, 9
Weight loss	Lean Body 3 wk Day: 1, 20	3 wk	1, 20
Weight loss	Lean Body 4 wk Day: 3, 18, 26	4 wk	3, 18, 26
Whole body	Beautiful Bust 1 wk Day: 1	1 wk	1
Whole body	Beautiful Bust 2 wk Day: 6, 11	2 wk	6, 11
Whole body	Beautiful Bust 3 wk Day: 1, 4, 9, 20	3 wk	1, 4, 9, 20
Whole body	Beautiful Bust 4 wk Day: 1, 10, 27	4 wk	1, 10, 27
Health	Healthy Digestion 1 wk Day: 2	1 wk	2
Health	Healthy Digestion 3 wk Day: 9, 18	3 wk	9, 18
Health	Healthy Digestion 4 wk Day: 1, 6, 8, 9, 17, 21, 25	4 wk	1, 6, 8, 9, 17, 21, 25
Men's health	Prolong Sexual Pleasure 1 wk Day: 2, 5	1 wk	2, 5
Men's health	Prolong Sexual Pleasure 2 wk Day: 7, 11	2 wk	7, 11
Men's health	Prolong Sexual Pleasure 3 wk Day: 1, 16, 19	3 wk	1, 16, 19
Men's health	Prolong Sexual Pleasure 4 wk Day: 4, 11, 23	4 wk	4, 11, 23
Stress relief	Yoga in the Big City 2 wk Day: 5, 11	2 wk	5, 11
Stress relief	Yoga in the Big City 3 wk Day: 11, 15	3 wk	11, 15
Stress relief	Yoga in the Big City 4 wk Day: 11, 15, 27	4 wk	11, 15, 27
Back	Atlas Stands Tall 1 wk Day: 5, 6	1 wk	5, 6
Back	Atlas Stands Tall 2 wk Day: 5, 6, 11, 12	2 wk	5, 6, 11, 12
Back	Atlas Stands Tall 3 wk Day: 5, 6, 11, 12, 15, 20, 21	3 wk	5, 6, 11, 12, 15, 20, 21
Back	Atlas Stands Tall 4 wk Day: 5, 6, 11, 12, 15, 20, 21, 23, 24, 26, 27, 28	4 wk	5, 6, 11, 12, 15, 20, 21, 23, 24, 26, 27, 28
Stress relief	The Calm Formula 1 wk Day: 2, 4	1 wk	2, 4
Stress relief	The Calm Formula 2 wk Day: 2, 4, 8, 12	2 wk	2, 4, 8, 12
Stress relief	The Calm Formula 3 wk Day: 2, 4, 8, 12, 18, 19	3 wk	2, 4, 8, 12, 18, 19
Stress relief	The Calm Formula 4 wk Day: 2, 4, 8, 12, 18, 19, 22, 25	4 wk	2, 4, 8, 12, 18, 19, 22, 25
Whole body	Flexibility Whisperer 2 wk Day: 12, 14	2 wk	12, 14
Whole body	Flexibility Whisperer 3 wk Day: 12, 14, 18, 19	3 wk	12, 14, 18, 19
Whole body	Flexibility Whisperer 4 wk Day: 12, 14, 18, 19, 22	4 wk	12, 14, 18, 19, 22
Weight loss	Intensive Weight Loss 1 wk Day: 6	1 wk	6
Weight loss	Intensive Weight Loss 2 wk Day: 6, 9, 12	2 wk	6, 9, 12
Weight loss	Intensive Weight Loss 3 wk Day: 6, 9, 12, 20	3 wk	6, 9, 12, 20
Weight loss	Intensive Weight Loss 4 wk Day: 6, 9, 12, 20, 22, 27	4 wk	6, 9, 12, 20, 22, 27

Exercise Details

Where It Appears

Yoga

Challenges

Downward-Facing Makara Pose appears 52 times in yoga classes

Class	Duration
Strong Arms	15 min
Strong Arms	20 min
Strong Arms	25 min
Strong Arms	30 min
Strong Arms	45 min
Strong Arms	60 min
Strong Arms	90 min
Immune Support	25 min
Immune Support	30 min
Immune Support	45 min
Immune Support	60 min
Immune Support	90 min
Slim Waist	20 min
Slim Waist	25 min
Slim Waist	30 min
Slim Waist	45 min
Slim Waist	60 min
Slim Waist	90 min
Energizing Morning	20 min
Energizing Morning	25 min
Energizing Morning	30 min
Energizing Morning	45 min
Energizing Morning	60 min
Energizing Morning	90 min
Toned Abs	45 min
Toned Abs	60 min
Yoga for Lung Health	60 min
Yoga for Lung Health	90 min
Yoga for Weight Loss	25 min
Yoga for Weight Loss	30 min
Yoga for Diabetes	45 min
Yoga for Diabetes	60 min
Yoga for Diabetes	90 min
I Can Go Without Cigarettes	90 min
Anxiety Relief	60 min
Static Routine	25 min
Inner Harmony	90 min
Hormonal Yoga	60 min
Hormonal Yoga	90 min
After Work	90 min
Yoga for Weight Loss	45 min
Yoga for Hyperlordosis	60 min
Yoga for Hyperlordosis	90 min
Hands and Wrists	20 min
Hands and Wrists	30 min
Hands and Wrists	45 min
Hands and Wrists	90 min
Shoulders and Shoulder Blades	60 min
Shoulders and Shoulder Blades	90 min
Yoga for Golfers	25 min
Yoga for Golfers	60 min
Mat Pilates	45 min

Downward-Facing Makara Pose appears 82 times in challenges

Topic	Title	Duration	Day
Weight loss	Weight Loss 3 wk Day: 9	3 wk	9
Weight loss	Slim Waist 4 wk Day: 17	4 wk	17
Whole body	Strong Arms 4 wk Day: 7, 11, 13, 20	4 wk	7, 11, 13, 20
Whole body	Strong Arms 2 wk Day: 13, 14	2 wk	13, 14
Weight loss	Toned Abs 2 wk Day: 1, 3, 4, 5, 6, 10, 11, 14	2 wk	1, 3, 4, 5, 6, 10, 11, 14
Weight loss	Slim Waist 2 wk Day: 5, 13	2 wk	5, 13
Back	Relief from Lower Back Pain 2 wk Day: 8, 14	2 wk	8, 14
Energy	Energizing Morning 2 wk Day: 10, 11	2 wk	10, 11
Weight loss	Slim Waist 1 wk Day: 5	1 wk	5
Weight loss	Toned Abs 3 wk Day: 8, 10, 11, 12, 13, 17, 18, 21	3 wk	8, 10, 11, 12, 13, 17, 18, 21
Energy	Energizing Morning 3 wk Day: 17, 18	3 wk	17, 18
Weight loss	Slim Waist 3 wk Day: 5, 12, 20	3 wk	5, 12, 20
Whole body	Strong Arms 3 wk Day: 20, 21	3 wk	20, 21
Back	Relief from Lower Back Pain 3 wk Day: 15, 21	3 wk	15, 21
Health	Quit Smoking 3 wk Day: 2, 3, 4, 5, 6, 16, 18, 19	3 wk	2, 3, 4, 5, 6, 16, 18, 19
Health	Quit Smoking 4 wk Day: 12, 16, 24, 27	4 wk	12, 16, 24, 27
Health	Quit Drinking 3 wk Day: 12, 19	3 wk	12, 19
Health	Quit Drinking 4 wk Day: 1, 11	4 wk	1, 11
Whole body	Static Practice 1 wk Day: 2	1 wk	2
Whole body	Static Practice 2 wk Day: 2	2 wk	2
Whole body	Static Practice 3 wk Day: 10, 16	3 wk	10, 16
Whole body	Static Practice 4 wk Day: 6, 8, 20	4 wk	6, 8, 20
Stress relief	Relief from Anxiety 2 wk Day: 13	2 wk	13
Stress relief	Relief from Anxiety 3 wk Day: 6	3 wk	6
Stress relief	Relief from Anxiety 4 wk Day: 10	4 wk	10
Back	Yoga for Scoliosis 2 wk Day: 13	2 wk	13
Back	Yoga for Scoliosis 3 wk Day: 6, 10, 15	3 wk	6, 10, 15
Back	Yoga for Scoliosis 4 wk Day: 18	4 wk	18
Men's health	Prolong Sexual Pleasure 12 wk Day: 34, 37, 57, 62, 67	12 wk	34, 37, 57, 62, 67
Whole body	Middle Splits 4 wk Day: 1, 10, 18, 24	4 wk	1, 10, 18, 24
Whole body	Middle Splits 5 wk Day: 22, 25, 29	5 wk	22, 25, 29
Health	Reduce Puffiness 2 wk Day: 9	2 wk	9
Health	Reduce Puffiness 3 wk Day: 8	3 wk	8
Health	Reduce Puffiness 4 wk Day: 1, 12	4 wk	1, 12
Whole body	Open Your Hips 2 wk Day: 6, 8	2 wk	6, 8
Whole body	Open Your Hips 3 wk Day: 9, 20	3 wk	9, 20
Whole body	Open Your Hips 4 wk Day: 11	4 wk	11
Stress relief	Inner Harmony 2 wk Day: 4, 13	2 wk	4, 13
Stress relief	Inner Harmony 3 wk Day: 18	3 wk	18
Health	Healthy Heart 1 wk Day: 3	1 wk	3
Health	Healthy Heart 2 wk Day: 14	2 wk	14
Health	Healthy Heart 4 wk Day: 6	4 wk	6
Whole body	Advanced Yoga 3 wk Day: 18	3 wk	18
Whole body	Advanced Yoga 5 wk Day: 25	5 wk	25
Women's health	Postpartum Recovery 4 wk Day: 5, 22, 27	4 wk	5, 22, 27
Back	Healthy Neck 1 wk Day: 3	1 wk	3
Back	Healthy Neck 4 wk Day: 2, 11, 12, 17, 24, 26	4 wk	2, 11, 12, 17, 24, 26
Health	Headache Relief 2 wk Day: 2	2 wk	2
Health	Headache Relief 3 wk Day: 9	3 wk	9
Health	Headache Relief 4 wk Day: 5, 22, 26	4 wk	5, 22, 26
Weight loss	Lean Body 2 wk Day: 4, 9	2 wk	4, 9
Weight loss	Lean Body 3 wk Day: 1, 20	3 wk	1, 20
Weight loss	Lean Body 4 wk Day: 3, 18, 26	4 wk	3, 18, 26
Whole body	Beautiful Bust 1 wk Day: 1	1 wk	1
Whole body	Beautiful Bust 2 wk Day: 6, 11	2 wk	6, 11
Whole body	Beautiful Bust 3 wk Day: 1, 4, 9, 20	3 wk	1, 4, 9, 20
Whole body	Beautiful Bust 4 wk Day: 1, 10, 27	4 wk	1, 10, 27
Health	Healthy Digestion 1 wk Day: 2	1 wk	2
Health	Healthy Digestion 3 wk Day: 9, 18	3 wk	9, 18
Health	Healthy Digestion 4 wk Day: 1, 6, 8, 9, 17, 21, 25	4 wk	1, 6, 8, 9, 17, 21, 25
Men's health	Prolong Sexual Pleasure 1 wk Day: 2, 5	1 wk	2, 5
Men's health	Prolong Sexual Pleasure 2 wk Day: 7, 11	2 wk	7, 11
Men's health	Prolong Sexual Pleasure 3 wk Day: 1, 16, 19	3 wk	1, 16, 19
Men's health	Prolong Sexual Pleasure 4 wk Day: 4, 11, 23	4 wk	4, 11, 23
Stress relief	Yoga in the Big City 2 wk Day: 5, 11	2 wk	5, 11
Stress relief	Yoga in the Big City 3 wk Day: 11, 15	3 wk	11, 15
Stress relief	Yoga in the Big City 4 wk Day: 11, 15, 27	4 wk	11, 15, 27
Back	Atlas Stands Tall 1 wk Day: 5, 6	1 wk	5, 6
Back	Atlas Stands Tall 2 wk Day: 5, 6, 11, 12	2 wk	5, 6, 11, 12
Back	Atlas Stands Tall 3 wk Day: 5, 6, 11, 12, 15, 20, 21	3 wk	5, 6, 11, 12, 15, 20, 21
Back	Atlas Stands Tall 4 wk Day: 5, 6, 11, 12, 15, 20, 21, 23, 24, 26, 27, 28	4 wk	5, 6, 11, 12, 15, 20, 21, 23, 24, 26, 27, 28
Stress relief	The Calm Formula 1 wk Day: 2, 4	1 wk	2, 4
Stress relief	The Calm Formula 2 wk Day: 2, 4, 8, 12	2 wk	2, 4, 8, 12
Stress relief	The Calm Formula 3 wk Day: 2, 4, 8, 12, 18, 19	3 wk	2, 4, 8, 12, 18, 19
Stress relief	The Calm Formula 4 wk Day: 2, 4, 8, 12, 18, 19, 22, 25	4 wk	2, 4, 8, 12, 18, 19, 22, 25
Whole body	Flexibility Whisperer 2 wk Day: 12, 14	2 wk	12, 14
Whole body	Flexibility Whisperer 3 wk Day: 12, 14, 18, 19	3 wk	12, 14, 18, 19
Whole body	Flexibility Whisperer 4 wk Day: 12, 14, 18, 19, 22	4 wk	12, 14, 18, 19, 22
Weight loss	Intensive Weight Loss 1 wk Day: 6	1 wk	6
Weight loss	Intensive Weight Loss 2 wk Day: 6, 9, 12	2 wk	6, 9, 12
Weight loss	Intensive Weight Loss 3 wk Day: 6, 9, 12, 20	3 wk	6, 9, 12, 20
Weight loss	Intensive Weight Loss 4 wk Day: 6, 9, 12, 20, 22, 27	4 wk	6, 9, 12, 20, 22, 27

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Downward-Facing Makara Pose Grahasana

Benefits

Contraindications

Technique

If It’s Difficult

Where It Appears

Exercise Details

Where It Appears

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Downward-Facing Makara Pose Grahasana

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Benefits

Contraindications

Technique

If It’s Difficult

Where It Appears

Exercise Details

Where It Appears

Reward

Try the YogaClub mobile app

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Downward-Facing Makara Pose: Video & Guide | Unagrande

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