Crocodile Pose

Hindi:

Makarasana

Sanskrit:

Makarāsana

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If there is one pose that invites deep surrender while healing the spine and breath, it is Makarāsana, the Crocodile Pose.
A powerful yet restorative posture mentioned in the Gheraṇḍa Saṁhitā, it mimics the grounded alertness of a crocodile floating in still water. This pose promotes spinal release, calms the nervous system, and sets the foundation for advanced prāṇāyāma by harmonizing breath and posture.

🔹 Name and Meaning

Meaning: "Makara" means crocodile or sea creature, symbolizing stillness with alertness and “asana” means posture or the seat
Makarāsana: "Crocodile Pose" — a reclining position resembling a floating crocodile

📜 Scriptural References

🔸 Gheraṇḍa Saṁhitā (Verse 2.41)

makarāsanaṃ tu vikhyātaṃ śrāntihārī sadāśivaiḥ |
śrāntihāri sadā sādhyaṃ sarvopadravanāśanam ||

Translation:
Makarāsana is renowned. It removes fatigue and is always practiced by sages. It cures all disorders and removes all tiredness.

🧭 Step-by-Step Instructions

🔹 1️⃣ Lie Down on Your Stomach

Find a quiet spot on a flat surface. Spread out a yoga mat or blanket.
Slowly lie down on your stomach. Let your legs stretch straight behind you, feet slightly apart.
Toes should be pointing back and heels relaxed outward.

🔹 2️⃣ Cross the Arms in Front of You

Bend your elbows and bring your forearms in front of your face.
Cross the forearms one over the other as if you’re forming a small pillow for your head.
Rest your forehead gently on your crossed forearms.

🔹 3️⃣ Relax the Entire Body

Let your legs stay heavy and relaxed.
Allow the belly to expand as you breathe in and fall gently as you breathe out.
Loosen the shoulders and allow the spine to melt downward toward the earth.

🔹 4️⃣ Breathe Deeply and Naturally

Inhale slowly through your nose, feeling the belly press into the mat.
Exhale softly and silently. Let each breath be a wave of relaxation.
Eyes can remain closed or softly open.

🔹 5️⃣ Hold the Pose

Stay here for 1–3 minutes initially. Gradually increase duration as you become more comfortable.
When done, slide hands under shoulders and gently roll over to exit the pose.

⚠️ Contraindications & Modifications

Condition	Suggestion
Pregnancy (2nd/3rd trimester)	Avoid; try side-lying variations instead
Recent abdominal surgery	Proceed only under expert supervision
Severe back injury	Use extra padding and reduce hold time
Neck pain	Use a small pillow or stacked hands

🧘 Variations

Variation	Benefit
🙏 Forehead on stacked palms	Better neck support
🛏️ Entire body relaxed, feet apart	Most calming form, ideal for deep rest
🧎 Elbows extended forward	Activates more thoracic breathing

🌿 Benefits

📜 Scriptural / Traditional Benefits

Removes fatigue: Mentioned explicitly in Gheraṇḍa Saṁhitā as śrāntihāri (relieves exhaustion).
Destroys all disorders: Described as sarvopadrava-nāśanam — helpful in overcoming general ailments caused by imbalance.
Promotes stability and prāṇa regulation: Traditionally used before breathwork to anchor the breath and calm the mind.

🧘 Interpreted Benefits

Area	Benefits
🧠 Nervous System	Reduces anxiety, soothes sympathetic activation
🫁 Respiratory	Deepens diaphragmatic breathing; gently expands the lower lungs
🦴 Musculoskeletal	Releases spinal tension, especially in the lumbar and sacral areas
🧘 Mental / Emotional	Enhances emotional grounding, inner stillness, and mindful awareness
💨 Pre-prāṇāyāma Practice	Prepares the breath and spine for advanced yogic techniques

🌿 Ayurvedic Connection

Ayurvedic Element	Makarāsana’s Effect
Doṣic Impact	🔽 ↓ (deep grounding and release) 🔽 ↓ (cooling effect) ↔
(Digestive Fire)	Balances agni by calming excess sympathetic tone
Srotas Activated	(respiratory), (nervous), (digestive)
	(navel), (pelvis), Kati (waist), (chest)
Subtle Energy (Prāṇa)	Balances and , allowing grounding and inner expansion
Mental Effect	Promotes steadiness, relieves overthinking, supports introspection

🌬️ Breath Synchronization

Action	Breath
Entering pose	Exhale
Holding pose	Natural, deep, diaphragmatic nasal breathing
Exiting pose	Inhale gently

No breath retention (kumbhaka) is advised during this posture. Optional to incorporate Ujjāyī breathing if experienced.

🧾 Summary Table

Feature	Details
Name	Makarāsana (Crocodile Pose)
Scriptural Source	Gheraṇḍa Saṁhitā, 2.41
Primary Focus	Relaxation, breath awareness, spinal release
Therapeutic Use	Fatigue, insomnia, mild anxiety, back pain
Best Time	After active postures or before prāṇāyāma
Doṣic Impact	🔽 Vāta, 🔽 Pitta, ↔ Kapha
Agni Effect	Harmonizes; calms over-agitated fire
Contraindications	None major; caution with pregnancy or surgeries
Level	Beginner to Advanced (accessible to all)

DISCLAIMER: The contents of this website are purely informative and educational and should not be considered medical advice. Please consult with a certified healthcare professional for advice.