Take special precautions while doing any asana. If you are learning yoga, then take the advice of a knowledgeable person. Do not put any kind of force in the event of pain or unable to do so. Keep in mind that you will be able to succeed only with constant practice.
Brief Introduction Of The Makarasana
- Makarasana is a relaxation posture in Yoga, which is referred to as ‘Crocodile Pose’ in English.
- The name of this Yoga asana comes from the merger of the Sanskrit terms ‘Makar’ referring to crocodile and ‘Asana’ which means pose.
- The name comes from the fact that practitioners of this Yoga pose look like a resting crocodile while performing it.
- It is very useful for the relaxation of the entire body and mind.
How To Do The Makarasana?
Makarasana can be performed in two variations:
- First variation
- You have to lie on your stomach, flat on the surface of the yoga mat.
- Now elevate both shoulders and head.
- Fold your arms before you, put your right arm over the left one, with the elbows pointed.
- Next, keep your left palm flat on the surface of the ground. Keep the right palm over the left one, and have the fingers touch the inside area of the elbow.
- Now put down your head on the middle point, where your right wrist is on the left one.
- Close both of your eyes, and try to calm down your body and mind completely. Let your mind focus on something beautiful.
- After some time, open your eyes and come back to the reality. Get released from this posture gradually.
- Second variation
- Lie exactly flat on your stomach on the Yoga mat. Keep the heels and big toes in contact with each other.
- Now elevate both your shoulders and the head. Keep both elbows on the mat, ensuring that there is shoulder width distance between the two.
- Use your palms to hold the chin and have the face supported.
- To be in full coordination with spine, keep your elbows near. If one these suffer from excessive pressure and the neck is under stress, the elbows might get a little isolated.
- Now close both eyes and focus on something nice to relax your body and mind. Breathe in and out deeply and feel yourself deeply.
- After some time, open the eyes to come back to reality. Release the posture gradually.
- It can be very useful to perform this asana between two hard Yoga poses, given that it has relaxing and restorative benefits for the body and the mind.
- You can take some rest in between poses while also not simply spend time in relaxation, and do something that can be similarly or even more beneficial for you like the other Yoga poses that you have included in your exercise session.
Benefits Of The Makarasana
Makarasana has immense benefits for the mind and body.
- It alleviates the problem of back aches, which can occur because of different types of issues such as: Vertebral injury, Muscular injury, Spondylitis, Slip disc. It can also be useful for giving you well-developed lower and upper back extensor muscles.
- It can also affect your mental state in a very deeply positive way. This posture has a relaxing and calming effect on practitioners, given that the Parasympathetic nerves are activated due to its practice. Thus, it helps get over anxiety and stress issues.
- Regular practice of this pose can also control the flow of blood, and let the heart pump in a regulated way. As per one research, it is claimed that the pose reduces hypertension and reduces cardiac load in patients who are at risk of suffering from heart failure.
- This is also impactful for providing the body with relief from respiratory issues such as asthma. As per one study, Makarasana and similar yoga postures are very beneficial in making the lungs work better in patients suffering from COPD.
- When this asana is practiced regularly, it can remove stiffness in the upper and lower back areas. It can lead to stretching of the muscles of the neck, back of torso, thighs, pelvis and lower back. Thus, it helps boost flexibility and muscular endurance.
- As it relaxes the body and the mind, and also gifts a stable posture, it is taken into consideration for Pranayama and meditation practices.
- Research performed by Ayurveda practitioners mention that the practice of this Yoga asana puts the lower back and abdominal areas under pressure, and also helps focus on breathing. When all these activities are combined, the digestive system starts working much better.
- Due to the prone posture that the body takes while performing this Yoga pose, the abdomen is hugely benefited. A lot of studies have led to the confirmation that regular practice of this pose helps rejuvenate the pancreatic cells that produce insulin. Thus, it helps ease the symptoms of diabetes Type 1 and 2.
Precautions To Be Taken While Doing The Makarasana
- Makarasana should be avoided by those suffering from acute cases of back injury, like cauda equina syndrome, Spondylolisthesis or even strains and sprains. Before you take up this pose, it is important that you get consultation from a doctor.
- If you practice Makarasana, remember to do it 4 – 5 hours after having a full meal. Otherwise, you might suffer from acute digestive problems.
- If you are pregnant, you must avoid this pose. This is because being in the prone pose will put your abdomen under pressure. This can cause harm to the fetus.
- Avoid this asana in case you are suffering from an acute condition of the neck – such as slipped disc, pinched nerve or Cervical spondylitis.
- Makarasana is a pose for relaxation as well as restoration, and can benefit your mind and body in many ways.
- Thus, it would be a good idea to include it in your daily Yoga practices and get the fullest benefits from this specific pose.
- Remember to follow all the important precautions in order to be safe during and after the practice of this Yoga asana.
- Just like the crocodile seems to be sensing all activities occurring around it, you can get the chance to be silent and calmly observe things more attentively when you are in this pose.
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