Makarasana, also known as the Crocodile Pose, is a Hatha Yoga asana that resembles a crocodile relaxing in the water. This pose is a beginner-level posture that is easy to perform and provides numerous physical and mental health benefits.

The word “Makara” is a Sanskrit term that means “crocodile,” and “Asana” means “pose” or “posture.” In this pose, the body lies flat on the stomach with the arms and legs stretched out like the limbs of a crocodile. Makarasana is a simple yet effective yoga posture that helps to release stress and tension from the body while providing deep relaxation to the mind.

How to Perform Makarasana:

To perform Makarasana, follow the simple steps below:

Step 1: Lie down flat on your stomach with your toes pointing outwards and your arms by your side.

Step 2: Slowly bring your hands to your head and place your elbows on the ground, keeping them at shoulder width apart.

Step 3: Now, rest your head on your palms, ensuring that your forehead touches the ground.

Step 4: Stretch out your legs and keep them hip-width apart, with your toes pointing outwards.

Step 5: Take a deep breath and relax your entire body, allowing your body to sink into the floor.

Step 6: Hold the pose for a few seconds or as long as you feel comfortable.

Step 7: To release the pose, slowly bring your hands back to your sides and relax in Shavasana (Corpse Pose) for a few moments.

Health Benefits of Makarasana:

Makarasana is a restorative posture that helps to relax the body and mind. Some of the benefits of this pose include:

  1. Reduces Stress and Anxiety: Makarasana is an excellent way to reduce stress and anxiety levels. The pose helps to calm the mind and relax the body, promoting a sense of peace and tranquility.
  2. Relieves Lower Back Pain: Makarasana is a great pose for relieving lower back pain. The posture helps to stretch out the muscles in the lower back and improve flexibility, which can reduce pain and discomfort.
  3. Improves Digestion: Makarasana is also beneficial for improving digestion. The pose helps to stimulate the digestive organs and improve blood flow to the abdominal area, which can help to relieve constipation and other digestive issues.
  4. Increases Lung Capacity: Makarasana is a great pose for improving lung capacity. The posture helps to expand the chest and increase oxygen intake, which can improve overall respiratory health.
  5. Enhances Blood Circulation: Makarasana helps to improve blood circulation throughout the body, which can help to reduce inflammation and promote healing.
  6. Promotes Relaxation: Makarasana is a great way to promote relaxation and reduce stress. The pose helps to release tension in the body and calm the mind, which can improve overall mental and emotional well-being.

Precautions and Contraindications:

Although Makarasana is a beginner-level posture, it is important to practice caution when performing this pose. Some precautions and contraindications include:

  1. Do not perform Makarasana if you have a serious back injury or herniated disc.
  2. Pregnant women should avoid this pose, especially during the later stages of pregnancy.
  3. If you have any neck or shoulder injuries, it is best to avoid this pose or modify it accordingly.
  4. If you feel any pain or discomfort while performing this pose, slowly release the posture and seek guidance from a qualified yoga instructor.