All you need to know about Yoga Pose Makarasana- Crocodile Pose

Makarasana, known as the Crocodile Pose in English, is a restorative yoga pose that is used for deep relaxation. The name “Makarasana” comes from the Sanskrit words “Makara” meaning crocodile and “Asana” meaning pose. This posture is designed to help relax and rejuvenate the body, making it an excellent finish to a yoga session or a break between more intense poses.

History

Makarasana has roots in traditional Hatha yoga, where it is practiced to promote stillness and grounding. The pose mimics the relaxed and grounded posture of a crocodile resting in water. Over time, Makarasana has been recognized for its therapeutic benefits, particularly in relieving stress and tension in the body.

How to Do Makarasana

To perform Makarasana correctly, follow these steps:

1. Starting Position: Lie flat on your stomach on a yoga mat with your legs extended and your feet slightly apart.
2. Position the Arms: Bend your arms at the elbows and place them in front of you, with your elbows under your shoulders. Rest your forehead on your crossed forearms or on the floor.
3. Relax the Body: Close your eyes and take several deep breaths. Allow your body to fully relax, paying special attention to releasing tension in your lower back and shoulders.
4. Adjust the Legs: Keep your legs relaxed with your toes pointing outward.
5. Breathing: Maintain a slow, deep breathing pattern, letting your body sink into the mat with each exhalation.
6. Stay in the Pose: Hold Makarasana for 5 to 10 minutes, focusing on your breath and relaxation.
7. Exiting the Pose: To come out of the pose, gently bring your hands under your shoulders and slowly push yourself up into a seated position.

Health Benefits

Makarasana provides numerous health benefits, including:

• Relieves Stress: Promotes deep relaxation, reducing stress and anxiety.
• Improves Posture: Helps improve posture by stretching and relaxing the spine.
• Alleviates Back Pain: Eases lower back pain by releasing tension in the muscles.
• Enhances Breathing: Encourages deep and mindful breathing, which improves lung capacity.
• Promotes Digestion: Aids digestion by relaxing the abdominal muscles.
• Reduces Fatigue: Helps reduce fatigue and rejuvenate the body.

Who Should Do Makarasana

Makarasana is suitable for most people, especially those who:

• Need to reduce stress and anxiety.
• Want to improve posture and spinal health.
• Experience lower back pain and need a gentle stretch.
• Wish to enhance breathing and lung capacity.
• Look for a relaxing pose to end their yoga session.

Also, read: All you need to know about Yoga Pose Shavasana- Corpse Pose

Who Should Not Do Makarasana

While Makarasana is generally safe, certain individuals should take precautions:

• People with severe lower back or neck injuries should avoid this pose or consult a healthcare professional before practicing.
• Pregnant women, especially in the later stages, should avoid lying on their stomachs.

Precautions

• Ensure you perform Makarasana on a comfortable, padded surface to support your body.
• Do not strain your neck or lower back while in the pose.
• If you experience any pain or discomfort, gently come out of the pose and rest.

References and Sources

1. Yoga Basic
2. Art of Living
3. Yoga International

This article is original and designed to provide a comprehensive overview of Makarasana, ensuring it is informative and beneficial for readers interested in yoga.