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Makarasana

मकरासन / Crocodile Pose

September 26, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from Makara (मकरा) meaning crocodile and asana (आसन) meaning posture or seat.

Benefits
  • Beneficial for those suffering from slipped disc and sciatica pain.
  • Relieves backpain, spinal issues and hip pain.
  • Strengthens the spine.
  • Facilitate increased lung capacity, providing relief from asthma and respiratory problems.
  • Induces a state of deep relaxation by calming the mind and soothing the nervous system.
  • Tones the abdomen, promoting healthy digestion and relieving gastrointestinal discomfort, bloating, or constipation.
  • Energises the entire body.
  • Relieve stress and anxiety.
  • Improves concentration and focus of the mind.
Steps to perform the Asana: Makarasana
  • Lie down on the stomach.
  • Your elbows should be tucked in, and your palms should touch the mat along with the rest of your body.
  • Bring your hands forward to the front side of the mat. Create a cross with your hands that can act as a resting pillow for your forehead.
  • Legs should be outstretched with toes inwards, touching each other and heels apart.
  • As you achieve this position, remain motionless and slowly let go off all the weight on the ground.
  • Keep your eyes closed, breathe normally and rhythmically.
  • Remain in this posture for about 2 to 3 minutes.
  • Gently open your eyes, turn to the right side and relax for a few seconds before you sit up.
Common Misalignments / (Mistakes)
  • Entering into a plank position instead of pressing your lower body into the mat.
  • Make a hurry to lift your upper body.
  • Pressurizing your neck.
  • Placing your hand wrongly.
  • Incorrect leg spacing.
Contraindication / Cautions
  • Avoid in case of an injury or surgery.
  • Avoid if you have a serious problem in the back, spine, waist, neck, elbows or shoulders.
  • Avoid in case of herniated discs or spondylitis issues.
  • Avoid if you are suffering from heart problems or high blood pressure.
  • Avoid in case of excessive obesity.
  • Avoid if you have stomach disorders.
  • Avoid if you have a lack of body-breath connection.
  • Avoid during pregnancy.
  • Avoid in case of severe anxiety or mental trauma.
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