Crocodile Pose, also known as Makarasana in Sanskrit, is a gentle yoga pose that is often practiced as a relaxation pose, particularly in between more challenging asanas or as part of a yoga cool-down routine.
Overview
| English Name | Crocodile Pose |
| Sanskrit Name | Makarasana |
| Meaning | In Sanskrit, “makara” means “crocodile” and “asana” means “pose” or “posture”. The name of the pose comes from the shape that the body takes in this posture, which resembles a crocodile floating in the water. |
| Base position | Lying on stomach |
| Duration | 5-10 minutes |
| Body Part | Back |
| Category | Relaxation Postures |
| Benefits | Helps lower back pain, relieves tension in back and shoulders. |
How to do Crocodile Pose (Makarasana)
- Lie flat on the stomach.
- Raise the head and shoulders and rest the chin in the palms of the hands with the elbows on the floor.
- Keep the elbows together for a more pronounced arch to the spine.
- Separate the elbows slightly to relieve excess pressure on the neck.
- In makarasana the effect is felt at two points: the neck and the lower back. If the elbows are too far in front, tension will be felt in the neck; if they are drawn too close to the chest, tension will be felt more in the lower back.
- Adjust the position of the elbows so that these two points are equally balanced. The ideal position is when the whole spine is equally relaxed.
- Relax the whole body and close the eyes.
- After some time, again become aware of the body and surroundings, and gently and smoothly release the posture.
Breathing pattern: Natural and rhythmic
Benefits of doing Crocodile Pose (Makarasana)
- This asana is helpful in lower back pain, releases tension.
- Relieves tension in the back and shoulders
- Helps to reduce stress and anxiety
- Improves digestion and reduces bloating
- Promotes deep relaxation and restful sleep