Makarasana (Crocodile Pose)

Makarasana, or Crocodile Pose, is a relaxing yoga posture that helps relieve stress and tension in the back and shoulders. Practiced lying on the stomach with the chest slightly lifted, it promotes deep breathing, relaxes the spine, and soothes the nervous system. This pose is ideal for reducing fatigue and improving posture.

What is Makarasana?

The Sanskrit word “makara” means “crocodile,” and in this instance, the body is likened to a crocodile with its face and neck elevated above the water. This posture involves lying face down on the stomach, extending the legs as far as possible, and placing the hands below the forehead for support while folding them at the elbows.

Because of the erect posture of the head and neck, Makarasana is thought to be the only relaxation pose where it is impossible to fall asleep, unlike Savasana. Makarasana is regarded as a restorative pose that, in theory, lowers heart rate by resting the mind and relaxing the entire muscle system.

Makarasana is a restorative pose that promotes profound relaxation. Usually done at the conclusion of a strenuous yoga practice, it is one of the best poses for establishing a sense of calm in the mind.

Makarasana differs from the popular relaxation pose, Savasana, in its relaxation technique.

• The erect posture of the head and neck during savasana may induce sleep.
• On the other hand, in Makarasana, the neck area is gently compressed. As a result, practitioners maintain awareness throughout the practice.

How to Perform?

• Start by lying on the mat in a prone position. To guide your body in the asana, relax and become more aware.
• With your toes pointed outward, spread your legs apart. Now fold your hands so that your fingers are facing forward and your elbows are on the floor.
• After creating a space between your elbows, attempt to elevate your neck and shoulder. Put your palms firmly under your chin now.
• Spread the leg a little more outward to help you feel more at ease in the position. Here, feel the ground’s touch while keeping your stance.
• Stay in the position that seems comfortable to you. After reaching a deep relaxation, quickly remove your hands, lower your head, and spend a few minutes relaxing in savasana.

Benefits:

• There are numerous advantages of the crocodile pose for different areas of the back. The lower the position is felt in the back, the deeper the stretch. Targeting the lower back can be calming because we depend on it for a lot of everyday tasks, including sitting upright at a desk. There may be some alleviation for those who suffer from back pain, particularly lower back discomfort.
• People with spine-related health problems are also thought to benefit from this stance. Crocodile Pose challenges the body by releasing tension and relaxing the spine, which is important because many people hunch over because of bad posture or spinal problems.
• Aligning your upper body with your hips is another benefit of maintaining a straight back. This may help ease hip pain or discomfort and open up the hips.
• Crocodile Pose expands your shoulders and chest after your chest is raised off the ground. Additionally, you might notice a stretch in your neck and arms. Those who rarely use or stretch their upper body may find this pose very helpful.

Beginner’s Advice:

• A newbie may tend to nod off while holding the pose; therefore, avoid doing so. The reason for this is that it is a relaxing pose that is done at the conclusion of a yoga practice.
• Yoga Block: Put a yoga block beneath your head to perform nakrasana. Place your head on your hands after resting them over it. This aids in keeping the head level.

Preparatory Pose:

• Cat Pose (Marjari asana)
• Cobra Pose (Bhujangasana)
• Bridge Pose (Sethu Bandhasana)

Variations:

Iyengar variation:

Take a breath, lift your legs, and extend them backward from the fundamental crocodile stance. Simultaneously, extend your arms backward and use interlocked fingers to grasp the back of your head.

Second Variation:

Bend your arms from the elbows to support your entire head and torso from the classic crocodile stance. After that, lower your head to the floor between your bent arms’ palms.

Third Variation:

When performing Makarasana, fold both hands and attempt to grasp the shoulder blades on the opposing sides as if you were hugging yourself. Drop your head between your crossed arms while maintaining the stance.

Precautions and Contraindications:

• Before performing this pose, a practitioner with a recent severe back injury, such as spondylolisthesis (slipped vertebrae at the base of the spine), cauda equina syndrome (nerve compression from a lower back injury), or sprains and strains, should see a physician.
• It is important to remember that eating should be done four to five hours before performing Makarasana, as failing to do so may result in severe stomach problems.
• Due to the asana’s prone position, which puts pressure on the abdomen and may be dangerous for the foetus, pregnant women should avoid doing it.
• Do not perform this asana if you have any of the following severe neck conditions. For instance, disc issues, cervical spondylitis, and nerve pinch.

Common Mistakes:

Avoid straining your neck: It is tempting to gaze up when you enter the elevated version of the position. But you should be looking forward. Your eyes should be down as you enter the lowered variant of the stance. Steer clear of staring up because this could cause neck discomfort. Sending your head back might also put pressure on your lower back and strain your neck.

Avoid assuming a plank stance: Although there are many advantages to the plank exercise, it is not the same as the crocodile pose. Both the upper and lower bodies are lifted and pushed away from the floor in the plank posture. Your lower body should press into the mat during crocodile pose.

Carefully rotate your shoulders and arms: You might need to carefully twist your shoulder blades as you lower your body to the floor and find a comfortable posture for your hands and arms. To prevent hurting your shoulders, go slowly.

FAQs

References:

• Makarasana (Crocodile Pose): Steps, Benefits & Contraindications – Fitsri Yoga. https://www.fitsri.com/poses/makarasana
• Muinos, L. (2019, October 9). How to do Crocodile Pose (Makarasana) in Yoga. Verywell Fit. https://www.verywellfit.com/how-to-do-crocodile-pose-techniques-benefits-variations-4771787
• Makarasana Pose Yoga Pose (Crocodile Pose). Tummee. https://www.tummee.com/yoga-poses/Makarasana