Makarasan

Makarasana, also known as Crocodile Pose, is a relaxing and restorative yoga pose. It is often used as a resting position between more active asanas or as a way to release tension in the lower back. The name “Makarasana” is derived from the Sanskrit words “Makara,” which means crocodile, and “asana,” which means pose. Here’s information on how to perform Makarasana and its benefits:

Makarasana (Crocodile Pose):

Steps:

Lie on your stomach with your legs extended and feet hip-width apart. Place your arms alongside your body with your palms facing down.

Turn your toes outward so that they are pointing away from each other.

Stack your hands and rest your forehead on them. Ensure your neck is in a neutral position.

Allow your hips to relax and settle into the floor.

Close your eyes and focus on your breath. Inhale deeply through your nose, expanding your abdomen. Exhale slowly and completely.

Remain in the pose for 3-5 minutes, or longer if you’re comfortable.

To release, gently slide your hands under your shoulders and press up into a seated position.

Benefits:

Makarasana helps to release tension in the lower back, making it beneficial for those with lower back pain.

The pose induces a state of relaxation and can be used as a resting pose during a yoga practice.

The deep breathing and relaxation in Makarasana can help alleviate stress and calm the nervous system.

The position of the arms can provide a gentle stretch to the shoulders.

This pose can aid in digestion by promoting relaxation in the abdominal area.

Makarasana can be helpful for individuals with sciatica by providing a gentle stretch to the lower back and hips.

The relaxed position allows for fuller and deeper breaths, enhancing lung capacity.

Caution:

• If you have any neck or shoulder injuries, be cautious with the position of your arms and head. It’s essential to maintain comfort and avoid strain.
• Pregnant individuals may need to modify the pose to accommodate their belly.

As with any yoga practice, it’s recommended to listen to your body, avoid pushing yourself into discomfort, and consult with a qualified yoga instructor or healthcare professional if you have specific health concerns or conditions.