Makarasana (Crocodile Pose) steps, precautions and benefits

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Makarasana widely known as Crocodile Pose in English is a relaxation pose. The Sanskrit name Makarasana is derived from two words, the first Makar, meaning Crocodile and the second Asana, meaning Posture. It is practiced to relax the body after performing other yoga poses. This asana is very helpful for relaxing the whole mind and body, along with it there are many other benefits of Makarasana. But it’s very important to first have adequate knowledge of the steps. So, let’s begin by knowing the steps to practice Makarasana. Makarasana (Crocodile Pose) meaning, steps, precautions and benefits                                                                                                            Image Source

Steps to practice Makarasana (Crocodile Pose)

In order to avoid complications or any kind of injury during practicing an asana and to attain maximum benefits, it is highly crucial to know the right alignment of the body. Following are the steps to practice Makarasana correctly:

Variation 1

  1. Lie flat on the ground on the stomach.
  2. Raise the head and both the shoulders.
  3. Fold the arms in the front, place the right arm above the left arm, keeping the elbows pointing.
  4. Keep the left palm down on the ground and the right palm on the left arm, the fingers touching the inside of the elbow.
  5. Put the head down on the center point, where the right wrist is above the left wrist.
  6. Then close both the eyes and relax the whole mind and body.
  7. After a few moments, come back to the material world and become aware of the reality. Slowly release the posture.

 Makarasana (Crocodile Pose) meaning, steps, precautions and benefits                                                                                                          Image Source

Variation 2

  1. Lie flat on the ground on the stomach, big toes and heels touching each other or
  2. Raise the head and both the shoulders. Place both the elbows on the ground keeping them shoulder width apart. Hold the chin in the palms to support the face.
  3. For being in coordination with the spine, keep both the elbows close In case, one experiences much pressure and stress on the neck, the elbows may be separated slightly.
  4. Close both the eyes and relax the whole mind and body. Feel both inhalation and exhalation deeply and get completely within yourself.
  5. After a few moments, come back to the material world and become aware of the reality. Slowly release the posture.

 Makarasana (Crocodile Pose) meaning, steps, precautions and benefits                                                                                                          Image Source

Practice this asana for as long as you find it comfortable. Generally, a few minutes are enough. The main points of effect in this asana’s both variations are the neck and the lower back. In case both the elbows are too apart in the front, the strain will be experienced and felt in the neck; but in case both the elbows are drawn too much closer towards the chest, the strain will be experienced and felt in the lower back. The balance of both these points is very important. That’s why, both the elbows should be placed carefully. The state is ideal when the full spine is well-relaxed.

Precautions for Makarasana (Crocodile Pose)

Following are the precautions necessary to be kept in mind before practicing Makarasana:

  • Avoid moving the body in this asana as it may disturb the practice.
  • Don’t put stress on the body during this asana as it is all about peacefully relaxing the body.
  • Avoid practicing this asana in the disturbing atmosphere as it may disturb the peace of mind.
  • Those who have exaggerated lumbar curve should not practice Makarasana.

Benefits of Makarasana (Crocodile Pose)

Following are the health benefits of Makarasana which one may experience gradually with regular practice:

  • Balanced functioning of abdominal organs.
  • Improves the blood circulation in the body.
  • Helpful in getting rid of stress, anxiety, depression, tension and fatigue.
  • Quite helpful for people suffering from slipped disc, sciatica or other back ailments.
  • Highly beneficial for people suffering from asthma or other lung disorders as this asana elevates the breathing and helps in respiring easily.

Stay healthy stay strong and get the best out of life.

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