Crocodile Pose - Makarasana
Contents
Crocodile Pose or Makarasana (MUH-KUH-RAH-SUH-NUH) is a beginner yoga pose that relaxes the whole body and helps relieve pain related to other yoga poses or other activities. By lying on your stomach with your chest and shoulders rest, you let go of tension in the lower back and open up your chest and shoulders. This pose is a great way to relieve stress.
This yoga pose can be performed as a concluding pose to end your session or sequence.
After your body is stretched and warmed from other poses, perform Crocodile Pose to return to a state of relaxation.
Pose Detail
- Difficulty: Beginners
- By Type: Chest Opening Yoga Poses
- Body Position: Supine Yoga Poses
- By Benefit: Yoga Poses For Digestion, Yoga Poses For Sleep, Yoga Poses For Stress Relief
Step-by-Step Instructions
Benefits and Contraindications
Improves breathing by opening up the chest and lungs
Reduce fatigue and promote restful sleep
Relieves stress and anxiety
Releases tension in the lower back
Stimulate the digestive organs and help improve digestion
Pregnancy
Low blood pressure
Knee injuries
Back injuries
Photo poses in different angles
Modifications and Props for Beginners
- Pillow or blanket: Place a pillow or folded blanket under your chest for extra support and comfort.
- Blocks: Place two yoga blocks under your forearms to support your upper body and help release tension in the shoulders.
- Bolster: Place a bolster or rolled-up blanket under your shins to elevate your legs and promote relaxation.
Useful Tips
- If stacking your arms is uncomfortable,you can also stack your palms and place your forehead on the top of your hands.
- The position of the feet will change how this pose feels.You can keep them together to make the pose more active, or allow your heels to drop to the sides if you want to fully relax.
- If you feel any pressure in the lower back,increase the distance between your feet.
- Focus on deep breathing,try to feel your stomach pressing into the ground with each inhale.You can also practice breath retention, holding your breath for a couple of moments before your exhalation.
Frequently Asked Questions
Yes, Crocodile Pose is suitable for beginners. It is a gentle and relaxing pose that can be easily modified with props and adjustments.
Crocodile Pose can help release tension in the lower back and promote relaxation, which can help reduce back pain. However, those with back injuries or conditions should consult with a healthcare professional before practicing the pose.
You can start by holding Crocodile Pose for 3-5 minutes, gradually working your way up to 10-15 minutes as you become more comfortable with the pose.
Pregnant women should avoid lying on their belly and practicing Crocodile Pose. They can modify the pose by lying on their side with a pillow or bolster between their legs.
Variations
- Half Frog Pose
- Crocodile Pose With Legs Lifted
- Crocodile Pose On Elbows
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