Makarasana Pose: A Complete Guide to Benefits & Steps

Makarasana, also known as the Crocodile Pose, is a deeply relaxing yoga posture that helps calm the mind and body. This asana is commonly practised at the end of a yoga session or during therapeutic yoga routines. It is known for its ability to release tension from the spine, improve posture, and enhance overall well-being.

Makarasana is a restorative pose that focuses on controlled breathing and full-body relaxation. Unlike active yoga postures, this pose allows the body to rest in a state of deep stillness, making it particularly beneficial for individuals suffering from stress, anxiety, back pain, and fatigue.

Regular practice of Makarasana can also aid in better digestion, improved blood circulation, and enhanced lung function. This article provides detailed insights into the importance, benefits, and correct technique of Makarasana, helping you incorporate this rejuvenating pose into your daily wellness routine effectively.

What is Makarasana pose and why is it important

Makarasana, or Crocodile Pose, is a yoga posture that focuses on deep relaxation and spinal alignment. The name is derived from the Sanskrit words "Makara" (crocodile) and "Asana" (pose). When performed correctly, the body mimics the shape of a resting crocodile, allowing the spine to stretch and relax.

This pose is significant because it relieves tension from the lower back, shoulders, and neck. Many people experience back discomfort due to prolonged sitting, poor posture, or stress. Makarasana helps counteract these issues by promoting spinal health and reducing muscle stiffness.

Additionally, this posture plays a crucial role in deep breathing exercises. By lying in a relaxed position, practitioners can focus on slow and controlled breathing, which helps in reducing stress, improving lung capacity, and enhancing mental clarity.

Makarasana is also beneficial for individuals suffering from insomnia, anxiety, and hypertension. It promotes relaxation, making it easier to fall asleep and maintain a healthy sleep cycle. This makes it an essential part of therapeutic and restorative yoga practices.

How to perform Makarasana pose correctly

Performing Makarasana correctly ensures maximum benefits and prevents strain on the body. Follow these steps to do it properly:

1. Lie on your stomach – Start by lying face down on a yoga mat with your legs extended straight. Keep your feet slightly apart, allowing your body to rest comfortably.
2. Place your arms in a relaxed position – Fold your arms in front of you and rest your forehead on your hands. Ensure your elbows are spread apart to provide enough space for your upper body to relax.
3. Adjust your legs for comfort – Keep your toes pointing outward and let your heels rest naturally. Your legs should be relaxed, with no unnecessary tension.
4. Focus on deep breathing – Take slow, deep breaths through your nose. Hold each breath for a few seconds before exhaling gently. Feel your abdomen expand and contract with each breath.
5. Hold the posture – Remain in this position for 3 to 5 minutes, allowing your body to enter a state of complete relaxation.
6. To exit the pose, slowly bring your hands down to your sides and gently roll onto your back or push yourself up into a seated position.

By practising Makarasana regularly, you can relieve stress, reduce back pain, and improve your posture naturally.