Makarasana posture - The crocodile pose

Yogatma Srihari

Makarasana, also known as the crocodile pose, is a restorative or healing posture and is an effective asana for transitioning in between poses that work on back strengthening. Makarasana relaxes the nervous system. This posture relaxes the body, giving you the necessary rest while also correcting the shape of the back.

Best practised early in the morning in front of the rising sun, makarasana helps rejuvenate the respiratory and digestive systems. It is recommended to keep at least an hour’s gap after a meal before performing the asana.

How to perform
To perform makarasana, one must lie on their mat in the sashtang namaskar asana. With your stomach on the floor, fold your hands, placing the tip of the elbows on the ground at shoulder distance apart.

Keep your fingers facing upwards. Lift up your shoulders and head, while keeping the neck straight and looking ahead. Place your chin in your palms. stretch out your legs, with toes facing outwards. Breathe normally and slowly to relax your muscles.

Hold the asana, until you feel completely relaxed. To release, gently remove your palms from the chin, bring your shoulders and head down, and rollover.

This is makarasana one, which is the perfect relaxation position for beginners. For those with more practice, adding something firm such as a pillow puts more pressure on the shoulders and strengthens them. The hands are folded into a cup shape and the chin is placed in the middle.

The third and more advanced makarasana is also known as a mini bhujangasana. It is great for a flexible back and strong hips. It improves blood circulation throughout the body without causing stress.

(Yogatma Srihari is the founder and managing trustee of GSS Yogic Research Foundation, President, Yoga Federation of Mysuru.)