Published on
28 Dec, 2024
Updated on 22 Aug, 2026
7422In today's fast-paced life and the blind race to achieve more in life, whether at school, college, market, or office, leave us stressed, tired, and depressed. This has led us to be trapped with a variety of disorders such as depression, stress, high blood pressure, cervical spondylitis, and waist pain. We must take some time out from our everyday life for good health and keep the above problems at bay. We often forget that our bodies are not machines and they desperately ned a moment to pause and recharge. You do not need any expensive sessions to heal this daily exhaustion. A simple, mindful yoga practice is all it takes to reset your nervous system and bring back your inner soul.
What Is Makarasana?
Makarasana is derived from two words: makar, which means crocodile in Sanskrit, and 'asana' (pose). Thus, it is a pose that resembles a crocodile. Makarasana is very beneficial for sciatica, slipped disc, stress reduction, and problems affecting the waist and knees. It's also remarkably effective in alleviating respiratory problems and controlling hypertension. Among the large repertoire of asanas in Yoga, Makarasana is an excellent exercise to maintain good mental and physical health.
How To Practice Makarasana Step-by-Step?
To practice this pose, just follow the simple steps mentioned below in order to keep your mind and body completely relaxed:
- Lay a mat and lie down on your stomach on a flat, comfortable, and clean surface.
- Raise your shoulders and face slightly, and bend your elbows so that you can rest your face on your palms comfortably.
- Ensure that your elbows are not tucked below your chest or resting too far away from the body. Keep your legs straight and joined together.
- Now gradually start exhaling and inhaling. Maintain the posture for at least 30 seconds to 3 minutes. With regular practice, you can maintain the posture for 5-10 minutes.
What Are The Benefits of Makarasana?
This yoga pose does a lot more than just calming your tired muscles down. It brings other wonderful healing benefits to both your daily mood and your internal organs:
- It reduces physical and mental stress.
- Ensures the health of the lungs.
- Beneficial in problems such as slipped disc and sciatica.
- Provides relief in asthma and respiratory problems.
- Provides strength and flexibility to the spine.
- Effective in keeping high blood pressure under control.
- Ensures proper working of the small intestine and strengthens the digestive system.
Important Precautions To Keep In Mind
While this is a very gentle and safe resting pose, it is still important to listen to your body when you don't feel right. Keep these simple safety tips in your mind to ensure a comfortable and pain-free practice:
- Pregnant women are prohibited from doing this asana.
- People with heart problems and excessive obesity should not perform makarasana
- Ensure that your elbows are comfortable when doing this asana.
- Increase the duration of the exercise gradually according to your comfort.
How Ayurveda Views Makarasana?
In Ayurveda, it is believed that everything we do impacts our body and soul. Here is how practicing crocodile yoga helps in balancing doshas in your body:
Calms the Vata Dosha: Vata is the controller of air and movement in the body; when it gets out of balance, we get stressed and anxious. The makarasana helps us calm the anxiety and reduce stress.
Calms Pitta Dosha: Pitta is the controller of heat and energy in the body; if it gets imbalanced, a person develops more anger and heat in their body. This pose helps in calming that heat down.
Who Needs the Makarasana More?
Well, it's a type of yoga pose that we all should do in our daily lives, but if we talk about who needs it the most, then it includes the following people:
Desk Workers: People who work in an office and spend eight to nine hours a day sitting at a desk; this pose will help undo the damage to your neck and lower back.
Students: Long hours of studying can lead to severe mental fatigue and poor posture. This is the perfect study break to refresh the brain.
People with sleep issues: If you are someone who is not able to sleep at night, this yoga pose can help you get better sleep at night.
Conclusion
Taking just a few minutes out of your busy day to do yoga can keep us healthy and active. Makarasana is a very beautiful, effortless asana to calm your stressed mind and gently heal your body from the inside out. Yoga is all about listening to our body, so take it slow, breathe deeply, and enjoy the relaxation while doing it. It will not only help relieve stress but also calm your body and soul. So take some time out from your busy life and try to make some subtle changes in your life for better health and well-being.
References
Yoga for healthy ageing: global practice and clinical evidence
