Makarasana Yoga(Crocodile Pose)

‘Crocodile Posture’ or Makarasana in Sanskrit - Crocodile (Makar) and Posture (Asana), is a restorative pose. Early morning, on an empty stomach, or in the evening, three to four hours after the last meal is the best time for practice. By maintaining a regular breathing pattern, Makarasana helps in reducing anxiety and tension, back pain, heart conditions, mental illnesses, and hypertension. Experts recommended ending a yoga session with Makarasana. Refer to the main article to learn more about Makarasana and its benefits.

Introduction

Those seeking to practice yoga may find themselves overwhelmed by the sheer number of techniques and versions that are presently being taught. Among them is a yoga sequence called Padma Sadhana which features the Makarasana pose. This write-up seeks to shed light on all that this pose entails.

What is Makarasana?

Makarasana or “Crocodile Pose” is a deeply restorative pose that helps relax your nervous system and strengthens the muscles in your back. This beginner yoga pose is often used to alleviate the pain that may be experienced due to practising other yoga poses. It is often performed as a concluding pose to end a yoga session.

Types of Makarasana

Given the Makarasana is a relatively straightforward position it exists in a singular form. However, if the practitioner has knee issues, she can lie down with both her legs straight behind her as opposed to bending her right leg in a 45-degree angle.

Benefits of Makarasana

Makarasana benefits your body in a number of ways. In order to learn what they are, consider the points listed below.

  • Helps Relieve Back Pain

Given that this yoga pose helps stretch your back, it helps ease back pain, particularly when it stems from the lower back.

  • Helps with Spinal Issues

People suffering from spinal issues can benefit from the Makarasana pose. This is because this yoga pose helps relax the spine and reduces tension that accumulates in this part of the body.

  • Helps Relieve Hip Pain

Since this yoga exercise requires you to keep your back in a straight line, it helps align the upper body with the hips. This position can help open the hips and may reduce pain or discomfort stemming from this region.

 

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How to Practice Makarasana?

You can practice Makarasana by following the steps listed below.

 

  • Step 1. Begin by lying down on the floor on your stomach.

  • Step 2. Now, you must bend your right leg such that it forms a 45-degree angle with your thigh and calf.

  • Step 3. Your left leg can remain stretched straight behind you.

  • Step 4. Position your left cheek on your mat such that you are able to look to your right.

  • Step 5. Put your hands under your left cheek such that they create a pillow.

  • Step 6. Remain in this position for up to 15 minutes and breathe deeply.

Beginner’s Tip for Makarasana

If beginners lack the flexibility needed to do this pose at the end of their yoga sequence, they can instead perform Savasana (or the “Corpse Pose'') which is an equally good relaxation pose.

How Often Should I do Makarasana?

The Makarasana pose can be maintained for a period of up to 15 minutes as it helps the body relax. It can be practised twice a day as it helps you get into the practice of diaphragmatic breathing.

Precautions to Take to Perform Makarasana

Before attempting to practice Makarasana it is important to take into account the following precautions.

 

  • Pregnant women should be careful while practising the Makarasana pose.

  • People who have experienced recent trauma to the spine or shoulder must abstain from attempting to practice Makarasana.

  • If you have serious back problems, you should not try to perform this yoga pose.

Conclusion

Makarasana is a popular yoga exercise that is often carried out at the end of a yoga session as it helps the body relax and eases pain that might have arisen due to other, more strenuous yoga poses. People tend to gravitate to yoga as it allows them to lead a healthy lifestyle. However, despite the fact that people might try to incorporate healthy habits they may still end up falling sick. In order to be better equipped to handle such situations it is important to invest in a good health insurance plan.

 

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FAQs on Makarasana

What is the English term for Makarasana?

The English term for Makarasana is “Crocodile Pose”.

Mention 2 benefits associated with practising Makarasana?

Two benefits associated with practising Makarasana are as follows.

  1. Helps Relieve Back Pain – Given that this yoga pose helps stretch your back, it helps ease back pain, particularly when it stems from the lower back.

  2. Helps with Spinal Issues – People suffering from spinal issues can benefit from the Makarasana pose. This is because this yoga pose helps relax the spine and reduces tension that accumulates in this part of the body.

Are you required to sit down when you practice Makarasana?

No, you are not required to sit down when you practice Makarasana. You are expected to lie down instead.

Should I incorporate Makarasana into the beginning of my yoga sequence or towards the end?

Makarasana is ordinarily performed at the end of a yoga sequence as it helps relax the body and helps alleviate the pain that may arise from practising other yoga postures.

Who must proceed with caution when attempting to practice Makarasana.

The following people must proceed with caution or avoid attempting to practise Makarasana.

Pregnant women should be careful while practising the Makarasana pose.

People who have experienced recent trauma to the spine or shoulder must abstain from attempting to practice Makarasana.

If you have serious back problems, you should not try to perform this yoga pose.

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