Makarasana is also known as “Crocodile Pose.” It is the best technique used for relaxing the entire nervous system. The name has come from Sanskrit and consists of two words – Makara and asana. Makara means “crocodile” and asana means “pose/posture.”
Makarasana can be practiced as a relaxation pose between other asanas or after an intense yoga asana like Ustrasana, Bhujangasana, Dhanurasana, Adho Mukha Svanasana, Shalabasana, etc.
It also helps to combat stress to enter into relaxation mode when tired. It gives deep relaxation to the shoulders and the spine.
Makarasana can be done for an extended period as long as possible if tired after a workout. It helps the vertebral column to resume its standard shape and releases compression of the spinal nerves.
It is highly beneficial for yoga practitioners who suffer from fatigue, high blood pressure, anxiety, and other health problems.
How to do Makarasana (Crocodile Pose)?
There are many variations of makarasana. If doing the first time then you should start from beginner steps and slowly move to advanced level after accessing your health and condition.
Beginner Steps
- Lie flat on the ground on the stomach.
- Place the arms in the front with elbows at about shoulder width.
- Fold the arms and place the right arm above the left arm so that the fingers touching the elbows.
- Spread the legs slightly so that the knees are about at shoulder width and the toes pointing outwards or inwards which one is comfortable.
- Rest the head on the center point of the arms.
- Then close both the eyes.
- Relax the whole body and mind and focus on the breathing. Inhale deeply and hold for few seconds and exhale purposefully.
- Hold the pose for five minutes or more.
Advanced Steps
- Find a comfortable spot on the floor.
- Lie flat on the stomach.
- Place the arms in the front with elbows at about shoulder width.
- Fold both the hands from the elbows so that the palm should face the sky.
- Raise the head and shoulders.
- Rest the chin in the palms of the hands while keeping elbows on the floor.
- Stretch the legs as far as possible. The toes should point outwards.
- Keep the elbows together to make a firm arch to the spine.
- Separate the elbows slightly in case experiencing too much pressure and stress on the neck.
- The weight should be felt at two points; the neck and the lower back.
- If the elbows are too far in front, tension will be felt in the neck, and if they are too close to the chest, the tension will be felt in the lower back.
- Adjust the position of the elbows so that these two points are equally balanced and the whole spine is similarly relaxed.
- Then close both the eyes.
- Relax the entire body and mind and focus on breathing.
- Keep the breathing natural and rhythmic.
- Feel the whole body is touching the ground and deep relaxation in all muscles.
- Relax in this posture for 2 – 5 minutes.
Breathing Awareness:
While breathing or counting the breath, keep concentration on the lower back, and relax the whole body. Start with breathing in, and feel that the awareness is moving up along the spine from the tail bone to the neck. And while breathing out, think that the knowledge is going back down from the neck to the tail bone.
As the regular practice will increase the awareness, also develop the feeling that breath is massaging the spine while moving up along the spine on inhaling, and going down from neck to tailbone on exhaling. Assume that the breath is running up and down the spine like mercury in a glass tube.
It will quickly activate the healing energies in this area. For those who are suffering from lower back pain due to tension, concentrate on this area and feel it expanding 90 and relaxing with every inhalation and exhalation. [1] This practice will help to relieve the pressure in the area and will help to get relieved from the back pain.
Benefits of Makarasana (Crocodile Pose)
Following are the benefits of practicing makarasana:
- Makarasana stimulates the function of the abdominal organs.
- It improves blood circulation in the body.
- It keeps the body relax and calm.
- The respiration becomes slow, deep and more efficient.
- Removes stress, anxiety, depression, tension, and fatigue.
- This asana stretches the muscles, as a result, releases muscular spasm and provides relief in backache.
- Very useful in the slipped disc, sciatica, lower back pain or any other spinal disorder.
- It prevents constipation and indigestion.
- Beneficial in the treatment of high blood pressure and heart disease.
- Stretches the spine and keeps it flexible.
- It provides control over the body and the mind which as a result arouses alertness.
- Heals asthma or other lung issues as this asana allows more air to enter into the lungs.
- It induces sleep.
- Improves fertility in women by toning of reproductive organs like uterus and ovaries. [2]
- This pose can be quite helpful for back and neck stiffness or soreness.
- Makarasana helps to open, activate, and balance the Sacral Chakra (Swadisthana Chakra) and Root Chakra (Muladhara Chakra).
Precautions for Makarasana (Crocodile Pose)
Following are the necessary precautions that should be considered before practicing Makarasana:
- Before exercising makarasana, one should assess his/her health and condition.
- Although this pose is quite helpful for back and neck stiffness or soreness, consult with a medical professional if you have back or neck injury.
- Avoid moving the body while practicing this asana; your body should be in a relaxed position.
- Choose a quiet atmosphere to enhance relaxation and focus.
- As this asana is all about relaxing the body, so don’t put too much stress on the body. The muscles and the joint should not feel the tension.
- If you observe any pain on the back while practicing this asana, immediately avoid it.
- Those who have excessive inward curved spine should not practice Makarasana.
- The makarasana is not recommended during pregnancy, as it places the body weight upon the abdomen.
Also Read: Anulom Vilom Pranayama : Benefits, Steps and Precautions