Back pain affects 80% of adults at some point in their lives.
A simple yoga pose called Makarasana (the Crocodile Pose) could be your solution instead of expensive treatments and medications. This gentle pose has helped countless people ease their back tension and experience deep relaxation.
Makarasana appears simple since you just lie on your stomach. Yet this pose delivers remarkable benefits to your spine, breathing, and stress levels with proper practice. The benefits of Makarasana range from reduced anxiety to better posture, making it perfect for yoga beginners.
Want to see how this ancient yoga pose can enhance your wellness routine? Let’s explore everything you need to know about Makarasana step by step.
Understanding Makarasana Fundamentals
The Crocodile Pose, known as Makarasana in Sanskrit, combines “makara” (crocodile) and “asana” (pose). This ancient pose carries deep meaning in Hindu mythology and serves as the sacred vehicle for Varuna, the sea-god, and the river-goddess Ganga.
Origin and Meaning of Crocodile Pose
Makarasana stands as an integral part of the traditional Padma Sadhana sequence. The term ‘makara’ represents more than just a crocodile – it symbolizes a mythical marine creature in Indian tradition that embodies powerful transformative energies.
Key Benefits for Beginners
Makarasana provides several advantages to beginners:
- The pose promotes deep relaxation and reduces stress
- It helps alleviate respiratory issues and asthma
- The practice strengthens your spine and digestive system
- Blood pressure levels can be regulated effectively
Required Props and Setup
You need these basic items to practice Makarasana:
- A comfortable, clean yoga mat
- A flat, even surface
- A thin cushion or folded blanket can support your chest if needed
A well-ventilated space helps achieve the best results. Makarasana’s gentle nature makes it accessible to practitioners of all ages and fitness levels. This pose serves as an excellent gateway to physical and mental wellness, whether you’re a busy professional looking to de-stress or someone managing back problems.
Mastering the Basic Position
The right position in Makarasana creates a strong foundation that helps you experience all its benefits. Here’s a simple breakdown of this restorative pose that will help you become skilled at the practice.
Body Position
Start by lying face down on your yoga mat with your legs lined up shoulder-width apart. Point your toes outward while turning your heels slightly inward to stretch your ankles. Your hips should stay neutral while your legs remain relaxed.
Key Points to Check:
- Your spine should stay straight and natural
- Your knees need shoulder-width spacing
- Your abdomen should rest completely on the floor
- Your pelvis needs to stay neutral and relaxed
Hand and Arm Position
You can position your arms in two ways. The first option lets you fold your arms and place hands on opposite elbows. Draw them toward you until your shoulders and upper chest lift slightly off the floor. The second option involves crossing your arms and bringing your hands to opposite shoulders. This creates a cradle for your head in the elbow crooks.
Breathing Tips for Beginners
Makarasana’s true power comes from its breathing technique. Once you settle into position, focus on deep breaths from your diaphragm. Each breath will press your abdomen against the floor, which expands your lower back and makes your lower ribs flare outward. Your breaths should start gentle and natural before gradually deepening.
Each breath cycle should flow without strain or force. This position naturally limits chest movement and guides your breath deeper into your torso. You should practice this breathing pattern for 5-10 minutes. Beginners should start with shorter times and slowly build up their practice.
Your face, shoulders and body should stay relaxed throughout the practice. If your neck feels uncomfortable, try moving your arms slightly away from your torso. A thin cushion under your upper chest can also provide support.
Step-by-Step Practice Guide
Here are the practical steps to become skilled at your Makarasana practice with precision and comfort.
Getting into the Pose
A comfortable yoga mat in a well-ventilated space works best for this practice. The sequence goes like this:
- Lie face down on your mat
- Spread your legs slightly apart, toes pointing outward
- Bend your right leg at a 45-degree angle between thigh and calf
- Your left leg stays straight behind you
- Rest your left cheek on the mat, gazing to the right
- Place your hands beneath your left cheek to create a natural pillow
Maintaining Correct Form
The pose should be held for 5-10 minutes to get optimal benefits. These form points matter:
- Your abdomen rests on the floor
- Your upper chest stays slightly raised
- Your torso’s weight settles on your lower ribcage
- Deep, slow breaths help maintain the pose
Your neck might feel uncomfortable at times. A thin cushion under your upper chest or extending your arms further from your torso can help.
Coming Out Safely
The pose requires a mindful exit through these steps:
- Move your hands from under your cheek
- Lower your head and shoulders gently
- Roll to your side in a fetal position, using your arm’s support
- Take a few conscious breaths
- Rise to a sitting position when ready
Safety Tips:
- Quick movements should be avoided during the pose
- Your body’s signals determine the right duration
- A folded blanket can support your neck if you have injuries
This pose works best at your yoga session’s end for maximum relaxation benefits.
Common Mistakes and Solutions
Makarasana might be beginner-friendly, but small mistakes can limit its benefits. Learning about common errors will help you practice safely and get the most from this pose.
Alignment Errors to Avoid
Neck Strain: Looking upward during the lifted version stands out as a frequent mistake. Your gaze should point forward in the lifted position and downward in the lowered version. Your head should not tilt back because this strains both your neck and lower back.
Plank Position Error: Note that Makarasana differs from a plank pose. Your lower body needs to press into the mat instead of lifting both your upper and lower body off the ground. This mistake often creates balance problems and puts unnecessary strain on your wrists.
Breathing Mistakes
The way you breathe is vital to Makarasana’s effectiveness. People often make these breathing errors:
- They force their breath instead of keeping it gentle and deep
- Their abdomen doesn’t expand naturally against the floor
- Their breathing becomes too quick or shallow
Form Corrections
These key adjustments will help you maintain proper form:
Shoulder Movement: Your shoulder blades should rotate carefully and slowly when you adjust your arms to find a comfortable position. This controlled movement will give a proper lineup and protect your shoulders from injury.
Back Protection: The lifted variation requires slow, deliberate movements. Moving into the pose with complete control prevents back strain. This gradual approach helps your lower back become more flexible safely.
A thin cushion or folded blanket around your neck can provide support during the asana. This works especially well if your neck feels uncomfortable during practice.
Your shoulders, arms, and hips should stay relaxed with each breath. You should adjust your position or talk to a qualified yoga instructor if anything feels uncomfortable.
Conclusion
Makarasana is a gentle yet powerful yoga pose that brings remarkable benefits to both body and mind. Proper form, conscious breathing and consistent practice help reduce back pain, enhance breathing, and create peaceful moments of relaxation throughout your day.
The key to mastering Makarasana lies in the details. Keep your body lined up correctly, breathe deeply, and avoid common mistakes like straining your neck or placing your shoulders incorrectly. Begin with brief sessions and let your practice time grow naturally as you become more comfortable.
People often start practicing Makarasana to relieve back pain or reduce stress, but its benefits go way beyond these original goals. This restorative pose deserves a place in your daily wellness routine, and you’ll soon find out why generations of yogis have cherished it.
FAQs
Q1. What is Makarasana and why is it beneficial for beginners?
Makarasana, also known as the Crocodile Pose, is a gentle yoga pose that offers numerous benefits for beginners. It helps in deep relaxation, and stress reduction, and provides relief from respiratory issues. The pose is also beneficial for strengthening the spine and digestive system and can help control high blood pressure.
Q2. How do I properly align my body in Makarasana?
To properly align your body in Makarasana, lie face down on your mat with legs spread shoulder-width apart. Keep your spine straight, abdomen resting on the floor, and pelvis neutral. Your toes should point outward while heels turn slightly inward. For arm placement, either fold your arms with hands on opposite elbows or cross them, bringing hands to opposite shoulders.
Q3. What breathing technique should I use while practicing Makarasana?
In Makarasana, focus on deep, diaphragmatic breathing. As you settle into the pose, allow your abdomen to press against the floor, causing your lower back to expand and lower ribs to flare outward with each breath. Start with gentle, natural breaths and gradually deepen them. Maintain each breath cycle without force or strain for 5-10 minutes.
Q4. Are there any common mistakes to avoid when practicing Makarasana?
Yes, common mistakes include straining the neck by looking upward in the lifted version, mistaking it for a plank pose by lifting both upper and lower body off the ground, and breathing incorrectly. To avoid these, keep your gaze forward or downward, ensure your lower body presses into the mat, and maintain gentle, deep breaths without forcing.
Q5. Can I use props while practicing Makarasana?
Absolutely. While Makarasana doesn’t require many props, you can use a thin cushion or folded blanket for chest support if needed. This is particularly helpful if you experience any neck discomfort. Always practice on a comfortable, clean yoga mat on a flat, even surface in a well-ventilated space for optimal results.
