Makarasana (The Crocodile Pose)

Alternatives
Yoga

Makarasana (The Crocodile Pose)

One of the easy asanas, Makarasana is a relaxation pose. ’Makara’ in Sanskrit means ’Crocodile’. In this pose body resembles the shape of a ’crocodile’, hence it is known as Makarasana. This is practiced in between asanas to release the strain caused by other asanas.

This is also practiced by itself to achieve calmness of body and mind. Those who can’t lie on their back for some medical problem, and hence, are unable to practice Shavasana, can relax in this pose.

Instructions:

• Lie flat on your belly with the arms on either side.

• Move your right arm over your head, bend it at the elbow and place your right hand on your left shoulder.

• Now, move your left arm over your head, bend it at the elbow, bring it over your right arm and place your left hand on your right shoulder.

• Lightly grasp your shoulders with your hands.

• Lift your head slightly and rest your forehead on the ‘double triangle’ formed with the folded elbows.

• Create one foot distance between your feet.

• The heels should be opposite each other and the toes should point outward.

• Ensure that the feet edges are touching the ground.

• Relax the neck, arms, shoulders, hip joints and legs.

• Try to relax your whole body by bringing it in contact with the ground as much as possible.

• Lightly close the eyes and breathe normal.

Benefits:

• Induces the body and mind relaxation.

• Prevents flatulence and scoliosis.

• Improves digestion.

• Helps reduce high blood pressure.

• Relaxes the muscles and relieves the fatigue (specially after strenuous asanas/exercise).

• Relieves and helps correct breathing problems and wrong respiration (often cause by asthma or other respiratory conditions).

• Helps cure the genito-urinary problems.

• Beneficial in asthma.

• Reduces stress, tension and anxiety.

• Promotes sleep and therefore, useful in insomnia.

Contraindications/Cautions:

• The muscles should not be strained.

• If it is difficult to place one elbow on the other, place both elbows slightly apart.

• Avoid falling sleep.