How to do Makarasana (The Crocodile Pose): Steps & Health Benefits


Health benefits of Makarasana include strengthening The Back, Abdomen, Legs and Hips, Helps to Reduce Back Pain, Improves Digestive Health, Improves the Function of Liver and Kidneys

June 1, 2018

 
Makarasana is one of the most easiest and important asana in yoga with lots of health benefits. It is also known as The Crocodile Pose. The name Makarasana actually comes from Sanskrit words, where Makara means Crocodile and Asana mean Pose. So combine all the words, it's pronounced as The Crocodile Pose.  This Asana is very similar resembles a Crocodile during resting within the ocean, so this asana is named as The Crocodile pose.

Makarasana has lots of health benefits; among that some of the health benefits of Makarasana include strengthening The Back, Abdomen, Legs and Hips, Helps to Reduce Back Pain, Improves Digestive Health, Improves the Function of Liver and Kidneys, Improves Cardiovascular Health, Relieves Stress and Anxiety and Enhance Sexual Health.

Before we go to do this asana, we should know for whom this Makarasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Makarasana (The Crocodile Pose):

  • To start this asana get onto the yoga mat and lie down straight on your stomach.
  • Now join your elbows and frame a stand with your forearms, then place your chin on your palms. 
  • As you breathe in slowly lift your chest up.
  • Your elbows and legs should be together. 
  • Normally breathe in and breathe out in this position.
  • Now slowly breathe in and fold your one leg first from the knee and then both the legs together, but keep in mind that folds your legs as your ankles should touch the hips.
  • Keep in this position and gently breathe in and breathe out.
  • For beginners, try to be in this position for 3 to 4 breathe.
  • To release from this position, slowly come to the starting position and then keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana. You should do minimum 10 repetition of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, hip, thigh, shoulder, abdomen and knee, but as you practice more you can do this asana more easily.

Health Benefits of Makarasana (The Crocodile Pose):


Makarasana Strengthen The Back, Abdomen, Legs and Hips:

Different studies have been proven that regular practice of Makarasana, can stretch your Back, Abdomen, Legs and Hips Muscles, that put extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in Back, Abdomen, Legs and Hips Muscles during exercise and other works.

Makarasana Helps to Reduce Back Pain:

Different studies have been proven that, regular practice of Makarasana can very helpful for those who are suffering from any perennial back pain, because while practicing this asana it create lots of pressure on the spine and it’s also stretch the spine, that helps to improve the flexibility of our spine that helps to prevent back pain.

Makarasana Improves Digestive Health:

Different studies have been proven that regular practice of Makarasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because regular practice of Makarasana put some extra pressure on stomach and inner intestine organ, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and also helps to promote the production of digestive juice and enzyme that helps in digesting of food and helps to prevent the waste from our body.

Makarasana Improves the Function of Liver and Kidneys:

Regular practice of Makarasana is very beneficial for in improving the function of livers and kidney, because while doing this asana, it creates lots of pressure in the kidneys and livers that help to produce of stress hormones, which stimulate our kidneys and liver for better functioning.

Makarasana Improves Cardiovascular Health:

Different studies have been proven that  practice of Makarasana on a regular basis, can improve the cardiovascular health and it also help in preventing various types of cardiovascular diseases, such as heart attack, heart stroke, high cholesterol, etc., because while doing this asana our upper body is lifting up it create lot of pressure on our chest area and it helps to open the chest muscles and improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body, which is the main cause of various types of cardiovascular diseases.

Makarasana Relieves Stress and Anxiety:

While we are doing this Makarasana, our blood circulation gets increase, which also helps to improve the blood flow to the brain, which mean our brain will get sufficient amount of oxygenated blood and nutrition, which helps to improve the brain function and it also helps to reduce the various types of issue, such as stress, anxiety, headache, etc. This asana is highly recommended to the student, if they practice Makarasana on a regular basis, it can improve their concentration towards studies and they will focus more towards their carrier.

Makarasana Enhance Sexual Health:

Practicing of Makarasana on a regular basis can enhance sexual performance because while doing this  yoga asana, it stretches our sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance.

Health Benefits of Makarasana