The Crocodile Pose, known as Makarasana in Sanskrit, is a reclining yoga posture designed for deep relaxation. Unlike other intense yoga poses, Makarasana focuses on complete relaxation, allowing both the body and mind to ease into tranquility. Practiced as a restorative pose, it aids in releasing tension and encourages better alignment of the spine. Makarasana is ideal for people of all fitness levels, especially those looking to alleviate stress, back pain, or improve posture.
Steps to Perform Makarasana
Start by lying on your stomach: Find a comfortable spot on your yoga mat and lie flat on your stomach with your legs extended and relaxed.
Position your arms: Gently lift your upper body and rest your head on your folded arms, with elbows spaced comfortably apart. This should elevate your chest slightly.
Adjust your feet: Spread your legs slightly and allow your feet to fall outward naturally. The toes should be pointing outward, helping release any tension in the lower back.
Relax your head and neck: Ensure your neck is aligned with your spine. Your chin can gently touch the mat, or you can turn your head to either side if that’s more comfortable.
Breathe deeply: Focus on deep, slow breaths. As you inhale and exhale, allow your body to sink into the mat. Relax your shoulders, back, and legs, feeling each part of your body letting go of tension.
Hold Makarasana for three to five minutes, allowing the body to fully relax. For those with chronic back pain or discomfort, even ten minutes in this pose can provide noticeable relief.
Also read: Yoga Mudras For Sleep: Can This Ancient Practise Help You Sleep More Soundly?
Health Benefits of Makarasana
Relieves Back Pain: One of the standout benefits of Makarasana is its ability to alleviate back pain. By lying on your stomach with your spine aligned and shoulders relaxed, pressure is taken off the lower back, which helps in relieving pain and discomfort. People with sciatica or herniated disks may find this pose especially helpful.
Improves Posture: In today’s digital age, poor posture is common due to prolonged hours of sitting. Makarasana helps in aligning the spine and shoulders, promoting a healthier posture over time. This can prevent posture-related aches and pains in the future.
Reduces Stress and Anxiety: Makarasana activates the parasympathetic nervous system, which helps in lowering stress levels. The deep breathing encouraged in this pose stimulates the relaxation response, reducing anxiety and promoting a sense of calm.
Improves Lung Capacity: Deep breathing in Makarasana helps expand the lungs, enhancing oxygen intake. This can be particularly beneficial for those with respiratory issues as it strengthens lung function and supports overall respiratory health.
Beneficial for Sleep: Practicing Makarasana regularly can improve sleep quality. The relaxation it promotes helps calm the nervous system, making it easier to fall asleep and stay asleep. Those struggling with insomnia or irregular sleep patterns might find relief in practicing this pose before bed.
Also read: Suffering From Cervical And Spondylitis Neck Pain? Try These Yogasana For Relief
Precautions
While Makarasana is generally safe, individuals with recent injuries to the abdomen, spine, or chest should consult a healthcare professional before practicing. Pregnant individuals may also need to modify the pose by placing a pillow under the abdomen or opting for a different pose altogether.
Incorporating Makarasana into your routine can be a simple yet powerful way to improve physical and mental well-being. With its restorative benefits, this yoga posture is perfect for those seeking relief from everyday stress and discomfort.