Makarasana is derived from two Sanskrit words- Makar means “Crocodile” and asana means “Pose”. Makarasana is also known as the Crocodile Pose which can be practiced for relaxation and to establish diaphragmatic breathing. This pose is considered the best practice for diaphragmatic breathing which is the key to start any yogic practice.
The crocodile represents precision of motion and agility. Life began in the waters. Crocodile thrives and lives mostly in the deep, mysterious realm of swampy water near its primal source of origins. When it wanders there, it forms a connection with nature and tunes into these energies of growth from which its life came millions years ago. It has inhabited the earth and survived in it with little evolution. The crocodile has acute senses, especially highly developed vision allowing it to see well when it hides underwater at night. Crocodile symbolizes freedom, power, and strength. Crocodiles are very Smart, Silent, Sharp, Still, Steady, Strong, Patience, Self Believed, have Long Life Span (80 to 200 years) and has a respiration process of 1 to 2 breaths per minute.
Powers Of Crocodile
Physical Powers
Crocodiles symbolise strength, vigour, fierceness, leadership, endurance and ancient magic.Crocodiles are the largest reptiles and are mighty creatures of measure about 20 feet in length. They have survived around millions of years and are considered one of the most ancient animals that still exist today. They can live up to ninty to two hundred years old. Their sense of smell is very sharp and also has an excellent sense of hearing. They have the ability to detect the vibrations of creatures moving near the water and with great accuracy, they can also sense where the foot steps are heading.This teaches the yogis to acquire the quality of sensing things with great awareness and then act upon. A crocodile has full control over its body movement and stays submerged and even without a ripple, it attacks its prey. It precisely knows when the animal is approaching and it strikes at the perfect time. With its tail, it moves forward and explodes from the water like a missile and once it grips on to the prey with its razor-sharp 22 teeth, there is very less chance for the prey to survive and escape. Their hearing sense is so powerful that they can hear their babies when they are still inside their shells. They nurture their babies with great care and protection. They transport their babies to water in pouches in their mouth and guard them ferociously. Crocodiles also have very good eyesight. Their eyes widen at night allowing them better vision and they can also see under water really well.
Mental Powers
Crocodiles are animals with great knowledge and wisdom as they have survived over two hundred million years on earth. They always stay calm and grounded but are anti-sociable and are best to avoid this creature at any time. Their brain size is about the size of a walnut but it is an intelligent being which knows when to act upon something and when not to. They are also strong and brave animals with a deep patience level that helps them in achieving their goal at the right time.
Psychic Powers
Crocodiles being very old creatures have represented the ultimate power, protection, and fertility to the ancient people. Crocodiles connect with the spirit world through the water. They connect to their primal instincts inside water and remember all of its past lives and it has learned from them. The water delivers the divine message from the universe and they also sense the genetic memory connected to the water. The crocodile also governs the second chakra that is the sacral chakra (Swadhisthana). It is associated with creativity, sensuality and the emotional body. The crocodile promotes balance and creativity in this chakra. Crocodile is the only animal who knows his strengths and weaknesses.
How To Do The Asana
Overview & Steps
- Lie down on the floor on your stomach.
- Fold your hands and keep the tip of the elbows on the ground with your fingers facing upwards. Keep your elbows shoulder distance apart.
- Now, raise your shoulders and head. Keep your neck straight and look ahead.
- Bend your head a little forward and place your chin in your palms.
- Stretch out your legs with the toes facing outwards. Feel your body touching the ground.
- Breathe normally and slowly and relax your muscles.
- Stay in the asana for a few minutes until you feel completely relaxed.
- To release from the position, gently remove your palms from the chin, bring your shoulders and head down, and roll over.
Safety & Precaution To Prevent Injuries
- Avoid moving the body in this asana as it may disturb the practice.
- Don’t put stress on the body during this asana as it is all about peacefully relaxing the body.
- Avoid practicing this asana in the disturbing atmosphere as it may disturb the peace of mind.
- Do not fall asleep during the practice.
- Those who have exaggerated lumbar curves should not practice Makarasana.
Anatomy Of Makarasana
The direct effects of Makarasana are mainly on the muscular-skeletal system. The whole spinal column undergoes a backward bend, with an emphasis on the lumbar and cervical regions. If the elbows are positioned close to the body, the lumbar region is more affected and if the elbows are placed away from the body, the neck area is more influenced. The position of the feet influences the tone of the lumbar and deep pelvic muscles. Therefore, one needs to identify the optimal position for oneself, depending on the area to be worked on and what feels comfortable.
Preparatory And Follow Up Poses
Preparatory asana –
- Bhujangasana
- Gomukhasana
- Setubandhasana
- Follow up asana –
- Dhanurasana
- Ustrasana
- Sarvangasana
Key Alignment Of Asana
Importance Of Breathing In Makarasana
In the crocodile posture, lower side of the rib cage are free to move with breathing.When we exhale completely, the diaphragm muscle moves upward & the belly goes in. We take more oxygen inside & release more carbon dioxide with each breath. It helps to detoxify our inner organs, promote blood flow and pump the lymph more efficiently through our lymphatic system. Since the lymphatic system is an important part of our immune system, it helps to harmonize our nervous system & a feeling of revitalization is experienced with this relaxed breath. It has a great impact on our overall health.
Diaphragmatic breathing is the most important breathing process. This is a three dimensional breathing which includes the front rib cage, side rib cage and back region. It’s also called abdominal breathing, diaphragmatic breathing and normal breathing. Diaphragmatic breathing is the preparation for the yogic breathing which is the highest form of breathing pattern. The newly born baby comes with the natural diaphragmatic breathing habit. Because of this quality, babies are very happy, energetic, have good sleep, good digestion, the power of attraction and the power of let go. In the modern age people are ignorant and have forgotten the correct way of breathing and have become very used to the wrong pattern of breathing which is called the chest breathing. It has a very negative impact on our health. Oxygen does not reach properly to the lungs which results in low lung capacity. Due to this chest breathing the natural process of respiration is being affected and this causes many physical diseases such as Circulatory problem, Digestion problem, Asthma, Low/High Blood pressure, tiredness and stiffness etc. Chest breathing also impacts our emotions and thought processes due to blockages in Pranas. This invokes negative emotions. People feel Fear, lethargic, dull, Insomnia, Increased stress level, confusion, Suppression and depression. This gives a very negative effect on overall personality. Chest breathing also has a very negative impact where one can lose the Power of Forgiveness, power of will, power of concentration, power of being patience and the power of being in present moment. In another side of the world people introduce laughing yoga to establish diaphragmatic breathing which is a complete wrong concept. This has a very strong side effect. This makes people to have more jerk, pause and fast breathing.
Process Of Meditation In Makarasana
(Sthiram Sukham Asanam)
Crocodile pose is a centering practice to bring our awareness from the external to the internal world. Being in this pose for extended time period will help to reduce the intensity of thoughts and maintaining the positiveness in the mind. When there is absolute calmness in Makarasana, practitioners can start the visualization process. Practitioners may visualize the Crocodile which symbolized a keeper of secrets, knowledge, wisdom and a cosmic energy. While practicing the visualization practitioners should try to transform themselves into crocodile and emerging themselves with the higher energy. This will help the practitioners to walk on the meditation process.
Benefits Of Crocodile Pose
Physical Benefits
- The crocodile pose relaxes the shoulders and spine.
- This is the best pose for diaphragmatic breathing. It helps to improve the respiration rate.
- It is used for treating knee pain, asthma and lung related issues.
- This asana alleviates back pain and shoulder pain.
- It can cure slip disc, sciatica and spondylitis.
- Makarasana improves flexibility and releases all the tight knots in the body.
- It helps stretch the muscles of the abdomen, neck, and chest alleviating fatigue and aches in those areas.
- It stretches the hip muscles.
- It is used for treating hypertension, heart diseases, and mental disorders.
- It increases awareness and keeps you alert.
Psychological Benefits
- The asana relieves the mental tension.
- It calms the mind and relieving stress and anxiety.
- The asana helps in deep, slow and efficient breathing which leads to a peaceful state of mind.
- The crocodile pose is a powerful pose that helps gain great mental strength reflecting the power of the creature of memory and deep concentration.
- This asana may be apt for intense meditation and prolonged periods of pranayama.
Mystical Benefits
This pose helps one in discovering their Power of Intuition, Will Power, Concentration, steadiness and creativity. The crocodile encourages us to look but not to be seen. Because crocodiles are associated with water, we’re also talking about seeing clearly into emotional worlds. These creatures ask us to dive into our emotions and seek fluidity, healing and cleansing in these realms. Use the power of these creatures when you’re in a crunch emotionally, or are unclear about how to heal you. These creatures are fearless, and their energy is extremely forthright. Moreover, these creatures represent an equal balance between earth and water. With their help, we too can become grounded, and settled in our emotions.
Spiritual Benefits
Crocodiles are with the rough, bony covering of the shell and can deflect bullets; however, his underside belly is soft. This tells us of duality and balance: the rigid and the vulnerable, the push and the pull, the mighty and the meek, the obvious and the hidden. They are precision in motion. They remain hidden, balanced, and held in a show of ultimate control. They waste no movement. It teaches us to make our choices wisely and, once made, allow them to take their course. It also helps open the sacral or Swadhisthana chakra which is associated with emotions, creativity and sensuality. This gives us Great sense, strength and energy to work with responsibility and spread these qualities among the society.
Contraindications
- The asana should be avoided if you have a serious back injury.
- People suffering from neck injury should avoid any pressure or support for the neck and let it stay neutral.
- If you have high blood pressure, you should not perform this pose.
- Pregnant women should also avoid this pose.
Conclusion
In the Crocodile Pose, embrace strength, patience, and precision. For those interested in deepening their yoga journey, consider enrolling in a yoga teacher training program. Rishikul Yogshala in Rishikesh offers comprehensive courses like the 100 Hour Yoga Teacher Training In Rishikesh, 200 Hour Yoga Teacher Training In Rishikesh, 300 Hour Yoga Teacher Training In Rishikesh, and 500 Hour Yoga Teacher Training Rishikesh. These programs are designed to help you master your practice and share the transformative power of yoga with others.