Asana: Posture
Makarasana at a Glance
Makarasana means Crocodile Pose and is a great healing pose for the mind and body. It gives relief to your whole nervous system and is very effective if done after any backbend or any challenging yoga poses. It gives you a sense of calmness and recharges you with energy. It helps to relieve stress and tension.
Benefits:
- Makarasana provides relaxation to your mental and physical body
- It recharges your nervous system and helps you to fall asleep.
- It helps to release tension from your back and soothes it.
- It reduces your stress and tension and lets your body relax.
- It regulates your blood pressure
Who can do it?
Crocodile pose or Makarasana yoga posture is so simple and soothing that even a kid can do it. Beginners of any level, middle-aged people, and senior citizens can do the Crocodile pose Makarasana. Working professionals can do this to destress themselves and homemakers can do it to regain energy.
Who should not do it?
Pregnant women should avoid doing the Makarasana pose. People with any spinal issues, stomach problems, or severe back pain should not do it, and for further guidance, can consult their healthcare professional.
How to Do Makarasana?
Follow the Step-by-Step Instructions
Makarasana, the Crocodile pose, is known for relaxation and providing calmness to the whole body. Doing this yoga practice in the morning is better before meals (on an empty stomach).
- Always see the place where you do the yoga asanas is airy and ventilated. Don’t wear too tight clothes while doing Makarasana.
- To practice Makarasana, lay a mat or soft blanket on the ground (do it on a soft surface) and feel your body touching the ground.
- Lie down on your lower belly, in the prone position (your back should face the sky), and make yourself comfortable. Breathe deeply to get into the Makarasana.
- Keep your legs straight and relaxed. Your heels should not touch each other, and your feet should be apart and relaxed.
- Your hands should be a pillow under your forehead and palms facing down.
- You can rest on your cheek or forehead, looking down or on any side.
- You can keep your hands under your cheeks, your elbows pointing outside. As this Makarasana is a relaxation pose, place it according to your comfort.
- You can close your eyes to make the Makarasana crocodile yoga pose more meditative and calmer yoga pose.
- Release your whole-body weight to the ground, feeling yourself light.
- Keep breathing slowly and gently (play soft, soothing music to make it more effective).
- Be in this resting crocodile posture for about 10 to 15 min and you can do it for the other leg too.
- Crocodile pose may be very simple and easy, but in some cases, do it under the guidance of your yoga teacher.
What are the Benefits of Makarasana?
Like other asanas, this also has many benefits:
- It helps in stimulating the energy prana (life force). This Makarasana Crocodile pose helps relax the muscles in your lower body, hips, and legs, helps your spine relax, and helps to comfort your self-control.
- It is effective for people with mild back pain issues. Being in this pose for 10 to 15 min may decrease the tension in the lower part of your body.
- It decreases the tiredness in your body and increases your energy level.
- After doing other poses, you can do this to cool and relax your body.
- This helps with your hip pain with the proper alignment while lying down in the crocodile pose. It also helps to reduce the stiffness of your hips and thighs.
- It can help people with sciatica pain and slipped discs.
Health Conditions that Might Benefit from Makarasana
Digestion Issues
The crocodile pose helps with better digestion and reduces bloating and gas. This asana gently pressures your abdomen and allows the digestive system to perform better.
Helps with High Blood Pressure
This Makarasana posture helps to reduce stress and helps reduce your High BP by calming your mind and the nervous system.
Menstrual Pain or Cramp
Some ladies experience severe pain and cramps during their menstrual days. The crocodile pose can help you relieve the pain and cramps and soothe your pelvic area.
Differently Abled People
Practicing this asana regularly might help differently abled people mentally and physically.
Sleeping Issues
Practicing this pose before sleeping can improve your sleep quality.
Safety and Precautions
- Makarasana asana could be a good stress and tension reliever, but some should ensure safety while practicing it.
- Pregnant ladies should be really careful or avoid doing it. They should consult their doctor before doing this pose.
- People with recent surgeries or injuries should take precautions before practicing the Makarasana pose.
- Don’t do this pose if you have a severe back injury or pain issues.
- You can use a folded blanket under your chest for the safer side for better comfort and to avoid pain.
Common Mistakes
- Practicing on the hard surface can be a discomfort.
- Keep your elbows and shoulders relaxed and arms crossed.
- You should keep your legs relaxed and not tense.
- This gentle pose while lying down keeps your body relaxed and breathe slowly and deeply to feel the energy.
Tips for Makarasana
- Wear loose and comfortable clothes.
- Perform this asana on the mat or any soft surface.
- The room should be ventilated.
- This is a simple asana, so don’t complicate it. This is to relax and release your mental and physical pressure.
- Breathe deeply and breathe out to release stress and tension from your entire body.
- You can rest in this pose according to your comfort level.
- If you feel discomfort, try to adjust or contact your yoga teacher.
The Physical Alignment Principles for Makarasana
- Make yourself comfortable by lying on the mat or any soft surface.
- Your legs and feet should be relaxed and kept wider.
- Your hips should be relaxed and in a neutral position.
- You can place your hands under your forehead or to your sides comfortably.
- Elbows should be bent and pointed outside, and even the knee bent should be pointing out.
- Don’t keep your Shoulders and back stiff.
- Keep your eyes, forehead, and face relaxed.
- If you feel any pain or discomfort, adjust or use props to comfort yourself, which helps to make your body relax.
Makarasana and Breath
Breath is very important in this asana. While starting this pose, inhale deeply and gently. Don’t force your breath. Keep it gentle. While lying down, feel the movement in your abdomen while you inhale and exhale. Be relaxed while you breathe in and out.
Keep your eyes closed and your shoulders, arms, and hips relaxed with your breath. This is a good pose for diaphragmatic breathing. While you breathe, be in your present moment and feel the sensations in your body. After 2 or 3 breaths, go for more deeper inhalation and exhalation. This asana is more effective if you properly coordinate with your breath.
Makarasana Variations
Makarasana with Support
If you feel discomfort, use cushions to support your chest, belly, and knees. This could give you more comfort.
Keeping your Arms Extended
In the Crocodile pose, you keep your arms crossed under your forehead, but you can also try keeping them extended in front of you so that you get better stretch and relaxation.
Different Leg Position
You can position your leg in different ways. You can keep it straight with heels apart, bend one knee slightly, point the knee outward, or keep the legs a bit apart to your comfort.
Different Types of Breathing in this Asanas
This is about relaxing and calming, so you do shallow breathing and deep abdomen to give a better calming effect.
Rocking Position
When you are in this pose, you can cradle or rock your upper body (don’t move your head or lower body) to make it a more rhythmic motion to release your tension.
Salabhasana
You can also place folded blankets under your thighs for better-relaxing pose support.
Conclusion
Makarasana or Crocodile Pose is a relaxing and calming asana which looks like a resting crocodile. This pose is a great stress reliever and lower back pain reliever. It benefits the abdominal muscles and helps in digestion and promotes better and deeper sleep. Makarasana can be included in yoga sequences to relieve back and shoulder pain and is a great counterpose after backbends. It relaxes and calms the body and mind. Though it’s a very simple asana, those with discomfort can use props for extra support so the whole body can relax and feel calm.
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