Makarasana | Crocodile Pose | Steps | Benefits | Precautions

Crocodile Pose is widely known as Makarasana and Nakarasana. Makarasana is a Sanskrit name that is derived from two words Makar+Asana. Makar means Crocodile and Asana means yoga posture.

The Makarasana is deeply restorative and is part of the Padma Sadhana sequence. Crocodile Pose is a beginner yoga pose that is also known as a relaxing pose in English. Crocodile Pose resembles a crocodile taking a rest in the water, the face and neck above the water, and the rest in the water.

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 Quick Facts

Sanskrit Name: Makarasana and Nakarasana
English Name: Crocodile Pose
Level: Beginner
Style: Hatha Yoga
Position: Prone
Type: Restorative
Strengthens: Shoulders, Arms, And Chest
Stretches: Arms, Legs, And Buttocks

How To Do Makarasana (Crocodile Pose) and it’s Preparatory , Follow-up poses

1. Lie flat upside down or on your belly, on the yoga mat.
2. Straighten the legs and keep the body straight. There should not be much tension in the body and can also keep the body mildly flexible.
3. Maintain equal distance between both feet.
4. After this, lift your head, chest, and shoulders slightly above the ground.
5. Bend the elbows of both hands and place the wrists on top of each other in such a way that the elbows remain in the bent position.
6. After this, fold the palms, rest your head on these palms, and keep your eyes closed while taking a deep breath.
7. Or Spread both hands equal to the shoulders. Palms towards the sky, while pulling both the feet out, pull both hands on both sides.
8. Bring good thoughts in the mind and forget all the things of the world and focus on posture and keep breathing.
9. Stay in the asana for a few minutes.
10. To come out from Makarasana bring your legs together, remove your palms, opens your arms, and rollover.

Preparatory Poses

• Bhujangasana
• Gomukhasana
• Sethu Bandhasana

Follow-Up Poses

• Dhanurasana
• Ustrasana

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)

Q: What is Makarasana?

A: 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.

Q: What are the benefits of Makarasana?

A: 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.

Q: How do I perform Makarasana?

A: 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.

Q: Is Makarasana suitable for beginners?

A: Yes, Makarasana is a relatively simple yoga posture and is suitable for beginners.

Q: What precautions should I take when performing Makarasana?

A: 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.