Makarasana (mah-car-ah-sUN-uh) (Crocodile Pose) — is a deeply restorative posture, part of the Padma Sadhana sequence. Crocodile pose relaxes the entire nervous system and is an excellent posture to use in between back strengthening poses. It gets its name from the Sanskrit words, makara, meaning crocodile, and asana, meaning pose.
How to Do Makarasana
- Lie on your stomach.
- Bend your right leg, creating a 45-degree angle with your thigh and calf
- Allow your left leg to lie straight behind you
- Place your left cheek on your mat and gaze to the right
- Place your hands underneath your left cheek, creating a pillow
- Rest in this pose for up to 15 minutes. Breathe deeply
Benefits of Makarasana
- Provides deep relaxation
- Releases tension in the back
- Relieves stress
Precautions
- Pregnancy
Modifications and Variations
- To modify: If you have knee issues, lie with both legs straight behind you
Preparatory Poses & Follow up Poses
- Padma sadhana
- Cobra pose | Bhujangasana (Preparatory)
- Locust pose | Shalabasana (Preparatory)
- Superman pose | Viparita Shalabasana (Preparatory)
- Child’s pose | Balasana (Follow-up)
- Savasana | Corpse pose (Follow-up)
Yoga is a continuous process. So keep practicing! The deeper you go into your yoga practice, the more profound will be its benefits. Enjoy practicing makarasana and reap the benefits.
Yoga practice helps develop the body and mind bringing a lot of health benefits yet is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. In case of any medical condition, practice yoga postures after consulting a doctor and a Sri Sri Yoga teacher.
Find a Sri Sri Yoga program at an Art of Living Center near you. Do you need information on programs or share feedback? Write to us at info@srisriyoga.in.
