Yoga isn’t always about dynamic flows or complex balancing poses, sometimes the most restorative postures offer the deepest healing. One such underrated yet powerful pose is Makarasana, also known as the Crocodile Pose. Resembling a resting crocodile, this calming pose promotes deep relaxation and breath awareness, helping relieve physical and mental tension.
In this short read, let us explore how to practice this relaxing yoga asana, its surprising health benefits, step-by-step instructions, precautions, and more!
Also Read: Savasana Health Benefits: How The Corpse Pose In Yoga Provides Mind And Body Relaxation
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What Is Makarasana (Crocodile Pose)?
Makarasana is a restorative prone (lying on the stomach) pose in yoga, typically performed at the end of an intense asana session or pranayama practice. It involves lying on your belly with your head resting on your folded arms while keeping your body completely relaxed.
The posture is designed to improve digestion during pregnancy and in general, reduce lower back strain, calm the nervous system, and support gas during pregnancy relief in expecting mothers. It is especially ideal for those seeking safe remedies for pregnancy bloating or tension around the abdomen and diaphragm.
Also Read: Vajrasana (Thunderbolt Pose): Steps, Health Benefits, Precautions, and Uses in Yoga
Top Makarasana Health Benefits For Mind And Body
Deep Relaxation And Stress Relief
Makarasana relaxes the spinal muscles, helps slow down heart rate, and triggers the parasympathetic nervous system. Just like Savasana, this pose allows your mind to unwind and enter a state of deep rest.
Eases Respiratory Discomfort
This pose opens the diaphragm gently and promotes smooth breathing. It is often recommended for people with asthma or those looking to improve breath control through natural ways to reduce gas in pregnancy and aid upper chest expansion.
Supports Digestion and Gut Health
By allowing abdominal muscles to relax and expanding the lower belly through gentle breathwork, digestion during pregnancy and overall gastrointestinal function improves. It helps reduce bloating, constipation, and supports herbal teas for pregnancy gas relief to work more efficiently.
Relieves Lower Back Pain
Makarasana offers a mild stretch to the lumbar spine and encourages muscular release, making it a gentle yet effective pose for relieving lower back tension and spinal discomfort.
Promotes Mindfulness and Grounding
The stillness of the pose supports body awareness, emotional regulation, and mindfulness. It is great for grounding anxiety and enhancing present-moment focus.
Aids Posture Correction
The pose helps in correcting forward slumping posture by lengthening the back and aligning the neck and spine. Regular practice improves overall alignment.
Steps to Perform Makarasana: The Crocodile Pose
Follow these steps carefully to get the most out of this rejuvenating pose:
Step 1: Lie flat on your stomach on a yoga mat. Keep your legs extended back and toes pointing outwards.
Step 2: Spread your legs slightly apart, letting your heels fall outward for comfort.
Step 3: Fold your arms and place one hand over the other in front of you.
Step 4: Rest your forehead on your crossed forearms or create a pillow-like support with your hands.
Step 5: Allow your entire body to relax. Breathe deeply and slowly, expanding your belly with every inhale.
Step 6: Stay in this position for 5–10 minutes, or longer if desired, while maintaining breath awareness.
Tips For Performing Makarasana Effectively
- Practice on a soft surface or yoga mat for comfort.
- Keep your shoulders relaxed and don’t tense your arms.
- Breathe slowly through the nose, allowing your abdomen to rise and fall naturally.
- For deeper relaxation, pair it with prenatal yoga for gas routines or calming sounds.
Common Mistakes To Avoid In Makarasana
Holding Tension in the Shoulders: Ensure your arms and shoulders are fully relaxed.
Lifting the Head or Chin: Your neck should remain in line with the spine to avoid unnecessary strain.
Shallow Breathing: Avoid rapid or chest-based breathing. Focus on abdominal or diaphragmatic breathing to fully benefit from the pose.
Precautions While Practising Makarasana
- Avoid if you have recent abdominal surgery or hernia.
- Pregnant women in the second or third trimester should consult a yoga expert before performing this pose.
- Don’t practice immediately after meals, allow at least 1 hour for food to digest.
When And How To Use Makarasana In Your Yoga Practice?
End-of-Session Cooldown: A perfect pose to finish your yoga routine with calmness and stillness.
Mid-Day Reset: Use this as a short mindfulness break during the day to combat fatigue and mental exhaustion.
Pair with Breathwork: Great after pranayama or abdominal breathing exercises.
Part of Prenatal Yoga: Especially beneficial for how to relieve gas while pregnant or when seeking safe remedies for pregnancy bloating.
Conclusion
Makarasana, or Crocodile Pose, may appear simple but holds immense potential for physical and emotional well-being. Whether you’re a beginner or seasoned yogi, this restorative yoga pose helps you ground, relax, and ease digestive discomfort naturally especially beneficial for expecting mothers.
So next time you roll out your mat, take a few quiet moments in Makarasana. You’ll be surprised at how something so still can bring about such profound transformation.
Frequently Asked Questions
What does Makarasana mean in Sanskrit?
“Makara” means crocodile and “asana” means pose; together, it symbolizes deep rest while maintaining awareness.
Can Makarasana relieve back pain?
Yes, it is highly effective in relieving lower back tension and aligning the spine gently.
Is Makarasana good during pregnancy?
Yes, it can be a safe remedy for pregnancy bloating and gas during pregnancy relief, but it’s best to consult a prenatal yoga expert before trying it.
Can I practice Makarasana every day?
Absolutely! It is a gentle pose and suitable for daily practice, even multiple times a day.
How long should I hold Makarasana?
You can stay in Makarasana for 5–10 minutes or even longer for deeper relaxation.
(This article is reviewed by Kalyani Krishna Chief Content Editor)
Author Profile
Soumita Basu:
Soumita Basu holds a Bachelor’s Degree in Pharmacy and is keenly interested in Ayurveda, home remedies, yoga, fitness, diagnostics, and beauty. With nearly 6 years of experience, she produces evidence-based health content, including articles, videos, and infographics, to provide valuable insights to her audience.
References:
- https://jaims.in/jaims/article/view/305/311
- https://www.ijrc.in/abstractArticleContentBrowse/IJRC/30551/JPJ/fullText
- https://www.researchgate.net/publication/321394149_To_study_the_efficacy_of_Makarasana_as_an_Agnivardhana_Karma
Meta Description:
Discover the incredible benefits of Makarasana (Crocodile Pose) in yoga—from easing gas and improving digestion to relieving back pain. Learn how to do it, its uses in prenatal yoga, and the precautions to keep in mind.
