Benefits of Makarasana (Crocodile Pose) and How to Do it By Dr. Ankit Sankhe

The crocodile pose is called makarasana in Hindi. The word is derived from the Sanskrit word makar, which means crocodile and asana, which means pose. In this yoga pose, the body looks like a crocodile with its face and neck above the water.

Makarasana is often referred to as a 'restorative posture '. This means that it has a calming effect on the entire nervous system, helping to reduce stress and promote relaxation. The yoga pose is a variation of shalabhasana.

The alligator pose in yoga is versatile, targeting the back, shoulders, hips and chest area. This pose can be included as a concluding pose to end the yoga session. Even beginners can do this pose, making it accessible to all.

This yoga asana offers deep stretching to the body. Some of the significant makarasana benefits are listed below:

Makarasana Helps Reduce Back Pain

One of the crocodile pose benefits is relief from back pain. The asana involves the gentle compression and release of the back muscles. This exercise helps in alleviating the pain and stiffness in the lumbar region.

Further, by lying in a relaxed position, blood flow to the back muscles is improved, which can aid in healing and reducing pain. The regular practice of the crocodile pose strengthens the muscles supporting the lower back and reduces the chance of back-related issues.

Makarasana for Respiratory Tract

The pose is also good for the respiratory tract. In this yoga asana, the chest opens up, and the diaphragm moves freely, enhancing lung capacity and improving oxygen intake.

By facilitating deep breathing, makarasana helps to clear the respiratory passages and strengthen the lungs, making it particularly useful for individuals with respiratory conditions such as asthma or bronchitis.

Makarasana Helps in Stress Management

Another crucial makarasana benefit involves better stress management. The pose encourages diaphragmatic breathing, which activates the parasympathetic nervous system, promoting a sense of calm and reducing the body's stress response.

By focusing on slow, deep breaths, practitioners can lower their heart rate and blood pressure, alleviating the physical symptoms of stress. The posture also helps to release tension in the muscles, particularly in the back, shoulders and neck, which are common areas where stress accumulates.

Makarasana Improves Digestion

Makarasana is also beneficial for digestion. While doing the asana, the abdomen area touches the ground, stimulating the digestive organs such as the stomach, liver and intestines and enhancing their function.

Additionally, this posture can help alleviate bloating and constipation by promoting a more efficient digestive process.

Makarasana Resolve Spinal Issues

The crocodile pose in yoga also helps in resolving spinal issues. By allowing the spine to elongate and decompress, makarasana helps relieve pressure on the intervertebral discs and reduce tension in the surrounding muscles.

This can be particularly effective for alleviating conditions such as sciatica, herniated discs and general lower back pain. The pose also encourages proper posture and spinal alignment, which can help prevent future spinal problems.

** Makarasana Relieves Hip Pain**

In addition to spinal issues, it also helps in relieving the hip pain. It helps in stretching the hip flexors and surrounding muscles which alleviate tension and tightness in the hips.

Additionally, the relaxation promoted by makarasana can help to release chronic muscular tension that often contributes to hip pain.

The makarasana procedure is remarkably simple and can be easily mastered. To begin, you need a soft surface to lie on, such as a yoga mat, carpet, etc. Some people prefer to use a yoga towel while performing this pose. Below is the makarasana **Step-by-Step procedure:

Step 1: To start, sit down on your knees in the Vajrasana or Thunderbolt pose. Extend your arms in front of you so that they can touch the yoga mat.

In addition to the hand, extend the legs so that the feet can touch the yoga mat.

Step 2: Now, gently lower your body to the ground. Begin by lowering your legs so the tops of your feet can easily touch the ground.

Step 3: Next, lower your stomach, hips, chest and shoulders to the yoga mat. You should be in a position facing down, with your elbows tucked in at your sides and palms facing down.

Step 4: Now, bring the hands to the front of the mat. Then, gently cross the arm to rest your forehead on the palms comfortably.

Step 5: The pose also has an optional **Step that involves bringing your arms to the side and gently pressing your forehead into the ground. Next, place your toes on the mat to stretch the legs and straighten the spine.

Step 6: To challenge yourself, you can also try stretching your lower body and lifting your upper body, similar to Urdhva Mukha Svanasana.

This posture allows the chest to open up and releases tension in the back and shoulders. It also improves flexibility in the lower back.

Step 7: Maintain the posture for at least 30 seconds to 3 minutes. With regular practice, you can manage the posture for 5 to 10 minutes. Now, after doing it, return to normal position swiftly.

The makarasana pose is straightforward to do, but if you are not doing it carefully, it can lead to the risk of injury. Some of the common mistakes to avoid while doing crocodile pose in yoga are:

• Do not lift the upper body in a hurry. Doing so can actually harm the back. However, by slowly lifting the upper body, you can reduce back pain and improve flexibility.

• Most people, while doing makarasana, also do the optional upper body lift. While doing that, they try to look at the sky or ceiling, which can hurt the neck. This can put pressure on the neck and cause strain.

• The plank position is somewhat similar to the makarasana. However, if a beginner tries a plank, there is a chance of losing balance and falling on the ground. It is suitable to master the makarasana first and then move to any other exercise.

• Do not rotate the shoulder quickly while doing the asana, as it might cause strain or spasms in the shoulder.

Makarasana offers various benefits, but due to some contradictions, the below-listed individuals should refrain from doing it.

• Those who are pregnant should avoid performing the crocodile pose. The pose requires a position which creates pressure on the abdomen. Hence it may not be safe for women who are deep into their pregnancy.

• Individuals who are suffering from severe stomach disorders should avoid doing the alligator pose since the abdomen gets pushed towards the ground while practising, which can lead to over-contraction of muscles, causing more discomfort.

• Individuals who are new to yoga and have high blood pressure should avoid doing makarasana in the beginning. Breathing is an integral part of this asana and in people with high blood pressure, it may lead to more pressure building up, causing more pressure within the arteries.

• If you experience severe discomfort or pain while doing crocodile poses, it is advisable to visit a healthcare practitioner.

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Makarasana, or crocodile pose, is one of the effective yoga asanas. The restorative pose has various health benefits, such as relieving back pain, stress management and more. The process of doing poses is easy and can easily be done by beginners too.

However, while doing a crocodile pose, some precautions need to be taken to avoid any serious injury. In case of pain and injury, it is best to visit a healthcare practitioner.

Does Makarasana help in improving breathing?

Makarasana encourages the practitioner to focus on diaphragmatic breathing. This position allows for a fuller expansion of the lungs, helping to enhance lung capacity and efficiency over time.

In addition, the posture encourages a slow and deep breathing pattern, which helps to maximise oxygen intake and promote relaxation.

What precautions should be taken while performing the Makarasana pose?

Some general precautions need to be taken while performing the makarasana pose. Do not lift or move your body in a hurry, as it may cause neck and back issues.

Further, pregnant women and individuals with stomach issues should avoid practising a pose, as it involves putting pressure on the abdomen, which can cause complications.

Disclaimer: This is a general guide on Benefits of Makarasana (Crocodile Pose) and How to Do it. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. It is advisable to consult a qualified health professional for treatment in severe cases.