Why Crocodile Pose (Makarasana) Could Transform Your Yoga Routine!

What is Crocodile Pose (Makarasana)?
Quick Facts

Yoga Type: Restorative Yoga
Age Group: Suitable for all age groups, including beginners and seniors.
Level: Beginner-friendly, but also beneficial for intermediate and advanced practitioners.
Mental Benefit: Promotes relaxation, reduces stress, and enhances mental clarity.
Physical Benefit: Improves posture, relieves tension in the back, neck, and shoulders, and enhances flexibility.

Hey! My name is Elyce Elowen, and I’m a certified yogi who has been practicing and teaching yoga for the last few years.

Crocodile pose or Makarasana as it is known, is a regularity that is however practiced very rarely in yoga classes. 

Nevertheless, this uncomplicated position can enhance your general yoga experience in a big way. 

Regardless if you are beginner or intermediate level in practicing, Makarasana offers a great deal in terms of stretching and fine-tuning your abdominal muscles as well as a calming effect on the mind. 

If you are interested in adding some equilibrium in your practice and or want to give your muscles a deserved rest, it may suit you. 

Okay, so let’s explore the potential of Makarasana in detail so that you begin to see how this particular yoga pose can enrich your practice!

What is Crocodile Pose (Makarasana)?

Makarasana or Crocodile pose is one of the stabilizing, restorative poses in which one has to lay flat on the belly and hands with the palms overlapping the neck. 

This water has to relax muscles and alleviate excessive pressure on the brain which can be useful if one exercises intensively or practices yoga. 

This is not only an easy but also an effective gesture to extend the length of the back, correct the position, and alleviate pressure on the shoulders and the chest. 

In addition, Makarasana is the right exercise to incorporate into your regular yoga session if you wish to bring back harmony to your system.

Warm-Up Exercises for Crocodile Pose

Warming up is important to perform before doing Crocodile Pose (Makarasana) to the body so that it is not easily injured.

Cat-Cow Stretches

Cat-Cow stretches make it easier to stretch the spine and enhance its flexibility. This movement also helps to extend the muscles at the back, with which the practitioner needs to support the body in Makarasana.

Downward Dog

Downward Dog stretches the muscles of the shoulders, arms, and back as well as stimulating circulation. It is good to warm up your body before having to lie down and relax in Makarasana.

Child’s Pose 

While practicing Child’s Pose, relaxing with infants, hips, thighs, and the lower back area receive a gentle stretch. It helps to calm the body and relax the mind preparing for the right attitude to perform the Crocodile Pose.

Expert’s suggestion

Hold each stretch for 1-2 minutes, and try to breathe as deeply and as steadily as possible. You should now try to release tension in the lower back, upper back, and hips so that the body is ready for Makarasana.

What is the Anatomy of Makarasana?

Crocodile Pose affects several significant muscles coupled with bones in your body.

Primary Muscles

In more complicated exercises the central spine muscles like the rectus abdominis and the obliques are employed for balance. 

Further, the shoulders, chest, and arm section is involved in holding the upper body in the pose.

Secondary Muscles

Relaxes the muscles of the glutes, legs, and back while also stretching and lengthening the spine. 

This engagement enhances the general flexibility and carriage among the affected individuals.

Why focus on these muscles? In these groups of muscles, Makarasana becomes one of the most significant poses within the whole set of asanas in yoga. 

Muscular strength, flexibility, and posture are improved in clients treated with this technique.

How to Perform Crocodile Pose (Makarasana)?

What is Crocodile Pose (Makarasana)?
VeryFit Life

To get the most out of Makarasana, follow these steps:

  1. Lie flat on your stomach with your legs extended behind you.
  2. Place your arms under your head, either resting your forehead on your stacked hands or placing your cheek on the ground.
  3. Keep your legs relaxed, with feet slightly apart.
  4. Close your eyes and focus on slow, deep breathing, allowing your body to relax fully.

Here’s a video that explains this yoga pose in more detail.

Body Parts Movement:

Body Part Movement Type Description
Stomach Static The stomach rests flat on the ground, supporting the body in a relaxed position.
Arms Static Arms are placed under the head, with the forehead resting on stacked hands or the cheek on the ground.
Legs Static Legs remain extended and slightly apart, encouraging relaxation and alignment.
Feet Static Feet are relaxed and positioned naturally apart for comfort and balance.
Breathing Dynamic Deep, slow breaths help relax the body and promote mental calmness.

Common Mistakes to Avoid

  • The main thing here is not to lift your chest too high off the ground. This can cause much pressure in your back.
  • Avoid tensing the muscles. Rather, he should just switch off and take deep breaths.

What are the Benefits of Makarasana?

Physical Benefits:

  • Also corrects body positions and reduces stiffness.
  • Developed to strengthen back muscles and decompress neck and shoulder area.
  • Involves raising the sternum to increase the size of the thoracic cavity.
  • Improves blood circulation and prevents or helps reduce muscular hardness.
  • Recommended for anyone with a very busy and somewhat inactive lifestyle.

Mental Benefits:

  • May alleviate stress and help one to become more relaxed.
  • Reduces distractions and makes a person concentrate more.
  • Help to regain body and mind equilibrium.
  • Improves upon the state of its clients’ feelings.

Modifications for Beginners

New at Makarasana? It may be helpful to learn about modifications you can use to adjust the pose for the comfort of your body. 

Performing a similar position with the help of props, one can increase muscle tone and flexibility step by step.

Using a Blanket for Extra Support

For beginners, they put a blanket under their chest to enhance support to make the pose even more comfortable.

Resting Your Forehead on a Block or Cushion

To decrease the chances of having strained neck muscles the person can lay down and support his forehead using a block or cushion. 

This makes it easier for you to remain comfortable whilst centering your mind on your breathing.

Focusing on Relaxation and Breathing

The novice must remain calm and always take a deep breath. This will make it easier to get into the pose particularly if you are new to such a pose and are in a position to benefit fully from the pose.

Variations of Makarasana

There are a few variations of Makarasana that you can try once you become more comfortable with the pose:

Makarasana with Legs Apart

Thus, when the legs in Makarasana are spread out the stretch can be more profound for the hips, and the lower back. 

These variations serve to reduce rigidity and apply pressure in the hip region hence improving flexibility.

Makarasana with Arm Reach

To increase the stretch, particularly in the shoulders and upper back, you reach forward with your arms held out ahead of you. It aids in the flexibility of the shoulder region and also stretches the spine.

Expert Tips:

  • To make the most of the effects associated with the practice, be sure to take deep and slow breaths.
  • Keep your body relaxed. Do not have any tension especially in areas of shoulders and back.

How to Integrate Crocodile Pose (Makarasana) into Your Routine

Including Crocodile Pose (Makarasana) in your practice brings improved flexibility, rocking core strength, and relaxation. 

It seems to work best in a quiet and powerful tracking sequence, thus enhancing the image’s general stability.

As a Part of the Yoga Sequence

Makarasana can fit into the Hatha and Vinyasa yoga classes although it is a combination of two poses. 

That is a fantastic pose to employ to conclude your practice because it gives your body the chance to recuperate. 

It can also be applied to patiently recharge between stronger poses to get the maximum benefit.

Incorporating this pose during strength training programs

It will also be suitable for one who involves himself or herself with strength training stretches. Core exercise or any other strength exercise is followed by it and can help in relaxing the muscles and tendons. It assists in getting well and not getting injured by relieving tension.

Advanced Practice: How to Master the Pose

Slowly what you can try to do is hold for longer periods in Makarasana as you gain familiarity with the technique. 

It also allows you to gain greater extension out to the side and thus more flexibility. You can also try variations as follows: extending the arms forward or adding gentle movements.

Safety Precautions

As in any other asana, it is wise to adhere strictly to the correct procedure regarding the positioning of different parts of the body in order not to cause undue stress. 

Tuck your neck and also try to keep your chest flat, parallel to the floor. Any discomfort should be felt especially in the lower back so if you do, come out of the pose and relax. 

Only put your body in a position that you are comfortable with and does not strain a muscle.

VeryFit Life Final Words

Crocodile Pose or Makarasana has many benefits, it contributes to stretching exercises helping increase flexibility, strengthening core muscles, and relieving stress. 

Regardless of the level of experience in yoga, Makarasana provides a plethora of advantages that will be a perfect addition to any type of practice. 

When done under routine, then you are going to get your body and mind back to the normal state, thus enabling you to have a nice feeling all through.

FAQs

How long should I hold Crocodile Pose (Makarasana)?

Begin with short and gradually build up the practice session up to 2-3 minutes per session and more with time.

Can Crocodile Pose help relieve back pain?

Yes, Makarasana can be very useful to strengthen and decompress the back muscles and improve your shoulder’s position making it very useful if you have back problems.

Can Makarasana be practiced by beginners?

Absolutely! This is a pose that is friendly to beginners but can also be adapted to the intermediate level and advanced beginners.

Source:

Muinos, L. (2019, October 9). How to do Crocodile Pose (Makarasana) in Yoga. Verywell Fit.

Jannyca. (2023, May 23). Hatha Yoga: How to practice Crocodile Pose (Makarasana). YogaUOnline.

Anderson, S. (2015, January 29). Makarasana: The Crocodile Pose.

Book Source:

Light on Yoga by B.K.S. Iyengar

The Heart of Yoga: Developing a Personal Practice by T.K.V. Desikachar

Disclaimer: The content provided on this site is intended for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before starting any new exercise program, particularly if you have pre-existing medical conditions or concerns. The website and its creators are not responsible for any injuries, damages, or adverse effects that may result from using the information provided. Use of this website constitutes acceptance of these terms.

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Elyce Elowen is a certified yoga therapist and instructor (C-IAYT, 500-hour RYT) with nearly a decade of experience helping individuals achieve balance and well-being. She collaborates with medical experts to design programs for mental wellness, chronic pain, and stress management, and provides mindfulness training for communities and organizations. Beyond yoga, Elyce has a passion for creativity and personal growth. She’s a freelance writer, sharing insights on yoga, mindfulness, and self-improvement, and previously worked as an art instructor and community organizer, empowering others through education and self-expression. In her downtime, Elyce enjoys hiking, reading, and creating art, always inspired by her belief that true strength comes from presence and growth.

Andrea Cintulova is a passionate yoga teacher and has a deep love for movement and mindfulness. She came from a background in modern gymnastics and dance, and yoga was something she discovered in her university years and never stopped. Hatha was her starting point and then she moved on to Ashtanga, Acro, Bikram and Vinyasa, which were her favorites because they were fluid and creative. Andrea is a certified Ashtanga Vinyasa Yoga teacher and has taught Ashtanga Vinyasa Yoga classes in Europe, corporate yoga in Vienna, rooftop sessions and international workshops. She is still inspiring students to build strength, flexibility, and inner peace on and off the mat through VeryFit Life.

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