Makarasana (Crocodile Pose) is a restorative, beginner-level prone yoga posture derived from the Sanskrit words “Makar” (crocodile) and “Asana” (pose). Done primarily at the end of a session to reduce muscle strain, Makarasana promotes relaxation, relieves back and shoulder tension, and helps reduce stress and blood pressure.
It can also be used as an alternative to Shavasana, in which the whole body is in a state of relaxation. The purpose of Makarasana is to reduce the strain caused by practicing other yoga asanas so it is performed after the end of the yoga session. The benefits of Makarasana (Crocodile Pose) for back, and shoulder problems and provide mental peace for all ages, reducing stress and anxiety, and regulating blood pressure.
Makarasana Basics
| Parameter | Details |
| Sanskrit Name | Makarasana (मकरासन) / Nakarasana |
| English Name | Crocodile Pose |
| Experience Level | Beginner |
| Yoga Style | Hatha Yoga |
| Body Position | Prone (Lying flat on abdomen) |
| Type of Pose | Restorative / Relaxation |
| Primary Target Areas | Strengthening: Shoulders, Arms, Chest Stretching: Spine, Legs, Buttocks |
How To Do Makarasana (Crocodile Pose) and it’s Preparatory , Follow-up poses
Time needed: 3 minutes
step-by-step instructions to perform Makarasana (Crocodile Pose), a restorative yoga posture for relaxation and spine relief.
- Lie on your bell
Lie flat upside down or on your belly, on the yoga mat.
- Position legs
Straighten the legs and keep the body straight without excessive tension
- Lift upper body
Lift your head, chest, and shoulders slightly above the ground.
- Place arms
Bend the elbows of both hands and place the wrists on top of each other.
- Rest head and breathe
Rest your head on your palms, close your eyes, and take deep breaths.
- Alternative arm posture
Or spread both hands equal to shoulder level, palms facing up, stretching feet and hands outward.
- Focus mind
Focus on the posture and keep breathing naturally.
- Hold pose
Stay in the asana for a few minutes.
- Release pose
Bring legs together, remove palms, open arms, and roll over to exit.
Preparatory Poses
- Bhujangasana
- Gomukhasana
- Sethu Bandhasana
Follow-Up Poses
Benefits of Makarasana (Crocodile Pose)
The Makarasana is normally considered to breathe slowly, deeply, and efficiently. This asana is also one of the yoga for beginners asana.
- This pose is highly useful for prolonged periods of Pranayama, and Deep Meditation.
- The important curing of the Makarasana is Slip disc, Sciatica, Spondylitis, and many types of spinal disordered.
- This yoga posture is also relieving for the shoulder, spine, and entire body.
- By practicing this asana, the tension in the muscles of the shoulders and spine is reduced and the muscles become strong and flexible.
- Also helpful in getting rid of hypertension, heart disease, stress, fatigue, mental disorder, and health problems.
- The pose brings the blood pressure under control and reduces the load on the heart.
Precautions
- Do not move your body in the practice of the asana.
- Should be avoided this asana in the disturbing atmosphere.
- Avoid this pose if you have a serious back and knee injury.
- At least keep a 3-5 hour gap between your practice and meal.
- The pressure at the abdomen is not safe so Pregnant women should avoid this pose.
- Avoid if you have to suffer from high blood pressure.
Conclusion
Makarasana is done to feel refreshed throughout the day. Therefore, the biggest benefit of this mudra is to the brain itself. It is very beneficial in keeping the mind focused and removing the problem of stress.
Frequently Asked Questions About Makarasana (Crocodile Pose)
It is a yoga posture in which you lie down on your stomach with your arms stretched out in front of you, your palms resting on the ground. Your legs are straight and your toes are pointed outwards.
It is beneficial for strengthening the lower back muscles and improving posture. It also helps to reduce stress and tension in the body and can help to relieve lower back pain.
To perform Makarasana, lie down on your stomach with your arms stretched out in front of you and your palms resting on the ground. Keep your legs straight and your toes pointed outwards. Relax your body and breathe deeply.
Yes, Makarasana is a relatively simple yoga posture and is suitable for beginners.
If you have any lower back injuries or problems, it is best to consult with a doctor or a yoga instructor before attempting this pose. Also, make sure to breathe deeply and relax your body during the pose.
