Makrasana

Yoga is an ancient practice that helps in improving physical and mental well-being. Makrasana, also known as the Crocodile Pose, is a relaxation posture that provides deep rest to the body and mind. In Sanskrit, ‘Makara’ means ‘crocodile,’ and in this pose, the body resembles a resting crocodile, hence the name.

Steps to Perform Makrasana

To practice correctly, follow these steps:

1. Lie in the Prone Position – Begin by lying flat on your abdomen with your arms relaxed beside your body.
2. Spread the Legs Apart – Keep your legs slightly apart (1–2 feet) and place them comfortably on the ground. Ensure that your heels face each other while your toes point outwards.
3. Fold the Arms – Bend your elbows and place one palm over the other.
4. Rest Your Head on the Palms – Gently rest your head on your hands in a relaxed position.
5. Close Your Eyes – Slowly close your eyes and allow your body to relax completely.
6. Breathe Normally – Maintain normal breathing and stay in this posture for as long as comfortable.
7. Release the Position – To exit the pose, slowly bring your arms beside your body and return to a sitting position.

Dos and Don’ts of Makrasana

Dos:

✔️ Keep both feet apart, allowing the heels to face each other.
✔️ Ensure complete relaxation of the body while practicing the pose.
✔️ Breathe normally to enhance relaxation.
✔️ Practice on a soft surface or yoga mat for comfort.

Don’ts:

❌ Avoid this practice if you have serious heart problems.
❌ Do not keep your legs too close together; maintain proper distance for relaxation.
❌ Avoid any unnecessary movement while in this pose.

Health Benefits of Makrasana

Regular practice provides several physical and mental health benefits:

1. Helps with Respiratory Problems

Makrasana is beneficial for people suffering from asthma and other breathing disorders as it helps improve lung function.

2. Aids Digestion

This asana is useful in managing dyspepsia (indigestion) by relaxing the abdominal region and promoting better digestion.

3. Relieves Mental and Physical Fatigue

Since this asana focuses on relaxation, it helps in removing stress and fatigue, making it ideal after a long day.

4. Reduces Anxiety and Tension

It helps in calming the mind and reducing anxiety, making it beneficial for people with high stress levels.

5. Soothes the Nervous System

By promoting deep relaxation, it helps in soothing the nervous system and improving overall mental well-being.

Conclusion

Makrasana is a simple yet powerful yoga posture that provides deep relaxation and relieves stress. It is especially beneficial for those suffering from respiratory issues, digestion problems, and anxiety. Practicing this asana regularly can help in maintaining a calm and balanced mind. However, people with serious heart conditions should avoid it. Adding Makrasana to your daily yoga routine can contribute to better overall health and relaxation.

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