Makarasana Yoga Pose (Crocodile Pose)



Information on Yoga Asana Makarasana (Crocodile Yoga Pose) Meaning & Uses


Makarasana is considered to be a great pose that tends to stretch the overall body. It is a pose where the body lies in a resting position. It assists in strengthening and stretching of the muscles at the back, buttocks along with legs and arms. The posture is considered as good for improving the body posture and in reduction of the stress level of the mind. It can be mentioned that Makarasana is the only asana where a person is not capable of meditating but can practice Brahmari pranayama as well as ajapajapa dharana for some time. The term Makarasana has been derived from the Sanskrit word where 'Makar' means crocodile and 'asana' means pose. Hence, this pose is also referred as crocodile pose.

Makarasana (Crocodile Pose) Steps / Instructions / Procedure

There are many steps that a person is supposed to follow in order to perform Makarasana that has been pinpointed below:

  1. Initially you need to begin by lying down flat on your stomach with your head resting on the sides. Remember that your chin as well as chest touches the ground

  2. Then try to stretch your legs to full length

  3. Your legs needs to be kept separate and placed upon the floor in a way that the toes tend to point outward and heels are pointed inside

  4. Your feet must be in a right angle position to your legs

  5. Lift your head as well as trunk

  6. You are supposed to take your right hands inside your left shoulders

  7. Then try to hold your left shoulder with the assistance of your right hand

  8. Grab your right shoulder with your left hand

  9. Your hands must be placed in such a way that they make a double triangle one above the other

  10. Now put your forehead upon the triangle and place your face within the space that has been made by both the arms

  11. Now slowly close your eyes and relax your entire body for sometime

  12. Try to have abdominal breathing and remain in this position for as long as you find comfortable

  13. Turn yourself

  14. Now laze down on your back and start again following the same steps

Makarasana (Crocodile Pose) Anatomical Focus

The main anatomical focus of this pose is upon the spines, legs, forearms, forehead and belly. It puts pressure upon the belly as the person practicing this pose need to lie down on his stomach.

Makarasana (Crocodile Pose) Therapeutic Application

Makarasana tends to possess therapeutic applications such as making use of the pose in order to get rid of fatigue, constipation, indigestion as well as back pain. It also tends to control blood pressure as well as hypertension.

Makarasana (Crocodile Pose) Medical Health Benefits

  1. It is considered as an apt pose for relaxation of both mind as well as body

  2. After a person has completed their yoga session, they will find themselves getting relief from fatigue

  3. It is quite advantageous to the digestive system

  4. A person suffering from severe pain at their neck as well as jaws can obtain some relief after having completed this form of asana as Makarasana tends to stretch the muscles thereby releasing the muscular contraction

  5. Owing to the fact that the thyroid gland tends to be squashed, it enhances the metabolic activities in the body. Furthermore, the large intestine as well as the entire reproductive system of the female is massaged gently

  6. It is in this form of asana where the person remains awake as well as alert and is physically relaxed as well

  7. This asana tends to help the body to take some rest and also assists in keeping both spine as well as neck erect

  8. The direct effect of this form of asana is upon the musculo-skeletal system. The entire spinal systems needs to have a backward bend and the main emphasis is upon the lumbar as well as cervical region

  9. It is considered to be quite useful posture when a person suffers from disc prolapsed and sciatica

  10. Since all the muscles tend to be in relaxing position, there is less oxygen as well as blood supply within the body. As an effect, the heart beat as well as the breathing process also slows down. Since, the whole body operation tends to slow down, the body gets good rest

Makarasana (Crocodile Pose) Contraindications and Cautions

In case you have any kind of severe back injury or pain, you must avoid practicing Makarasana. It is to be remembered that the person with any form of neck injury needs to keep their head in a nonaligned pose or must make use of a folded blanket in order to support their neck in this pose.

Makarasana (Crocodile Pose) Beginner's Tip

It is to be remembered that if you are a beginner to this pose then you need to make use of your hands in order to first set up the pose in order to support you. Once you have understood the pose properly you need to lift your hands in order to complete the pose. The practitioner might not find it easier to balance in the beginning but try to maintain it and gradually you will be capable of performing the crocodile pose in a correct manner. This position is basically a pose to wind up all the asana in yoga exercises and you might fall asleep when performing this pose. It is advisable not to sleep in this pose as you might not attain best results.

Makarasana (Crocodile Pose) Variations

Practitioners can bring variations in the pose by incorporating parts of Shalbhasana into crocodile pose. Use of props such as folded blankets in order to support your ribs is also advisable. One can deepen into this pose by crinkling the legs at the knees side after lifting them.

Makarasana (Crocodile Pose) Modifications and Props

You can make use of a folded blanket or bolster to rest your forehead instead of using your hands.

Makarasana (Crocodile Pose) Partnering

This pose can be easily performed if you take the assistance of the partner who can straddle you when you lift yourself. The weight of the shoulder blades can assist you in attaining the correct posture.

Makarasana (Crocodile Pose) Preparatory Poses

Here are numerous other poses that shall prepare you for the Makarasana such as Cobra Pose, Cow Face, Bridge Pose, Reclicling Hero Pose and Upward Facing Dog Pose. These poses if practiced before Makarasana tend to assist in initiating the pose easily and with high flexibility.

Makarasana (Crocodile Pose) Follow Up Poses

You can begin poses like Bow Pose, Camel Pose, Bharadvaja's Twist as well as Supported Shoulder Stand soon after Makarasana. Any of this asana can be initiated soon after the completion of Makarasana.

Makarasana (Crocodile Pose) Deepen the Pose

One can deepen the pose by folding the legs after raising them. Remember that your shin needs to be perpendicular to the floor. After raising your torso, your knees shall move away from the floor. You can as well get deeper into the pose by remaining in the pose for at least two to three minutes.