Makarasana is derived from the two Sanskrit words – Makar meaning “Crocodile” and asana meaning “Pose”. Makarasana is known as the Crocodile Pose which can be practiced for relaxation and to establish diaphragmatic breathing. This pose is considered as the best practice for diaphragmatic breathing, which is the key to begin 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 the nature and tunes into these energies of growth from which its life originated millions of 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 Belief, Have a Long Life Span (80 to 200 years). Crocodile’s inhalation is 1 to 2 breaths per minute whereas the human breaths per minute are 15-16. Due to this the crocodiles have long span of life. Slow and long breaths are the secrete of a healthy life. This allows one to take more oxygen in and in return maximum carbon dioxide to expel out.  This process allows one to detoxify the body and as result person can get better health and longevity.

Powers of Crocodile

Physical Power

Crocodiles symbolise strength, vigour, fierceness, leadership, endurance and Intuition. Crocodiles are the largest reptiles and are mighty creatures of measure about 20 feet in length. 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 the foot steps. This teaches the yogis to acquire the quality of sensing things with great awareness and then act upon. A crocodile has a full control over its body movement and stays submerged. It has the capability to attack its prey even without a ripple. Their hearing sense is so powerful that they can hear their babies when they are still inside their shells. Crocodiles also have a very good eyesight. Their eyes widen at night allowing them better vision and they can also see clearly under water.

Mental Power

Crocodiles are animals with great knowledge and wisdom as they have survived over two hundred millions years on earth. They always stay calm and grounded but are anti-sociable and it is 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 deep patience level that helps them in achieving their goals at the right time.

Psychic Power

Crocodiles are very old creatures which represents the ultimate power, protection, and fertility. The crocodile also governs the second chakra that is the sacral chakra (Swadhisthana). It is associated with creativity, sensuality and the emotional mind. The crocodile promotes balance and creativity in this chakra. Crocodile is the only animal which knows its strength and weaknesses. It is an alert animal around its enemies, especially the hippopotamus. 

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 curve should not practice Makarasana.

Contra-indications

• The asana should be avoided if you have a serious back injury.
• People suffering from neck injury should avoid any pressure orsupport 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.

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

Importance of Breathing in Makarasana

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 is also called abdominal breathing, Diaphragmatic Breathing and normal breathing.

In the crocodile posture, lower side of the rib cage is free to move with breathing. When we exhale completely, 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 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 preparation for the yogic breathing which is the highest form of breathing pattern. The newly born baby comes with the natural diaphragmatic breathing habit. Due to this quality, babies are very happy, energetic, and observant; experience good deep 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 adopted the wrong pattern of breathing – Called “The Chest Breathing”. It has a huge negative impact on our health. Oxygen does not reach properly to the lungs which results into 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 on our emotions and thought processes due to blockages in Prana. This triggers the negative emotions. People feel Fear, lethargic, dull, Insomnia, Increased stress levels, confusion, Suppression and depression. This gives a very negative effect on the overall personality. Chest breathing also has a very negative impact wherein, 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 triggering a strong side effect. This creates a jerky breathing, breathing with 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 symbolize a keeper of secrets, knowledge, wisdom and a cosmic energy. While practicing the visualization, practitioners should try to transform themselves into a crocodile and merging themselves with the higher energy.  This will help the practitioners to slip into a meditative state.

Proper breathing is the key to a healthy life. It reduces stress and anxiety, relaxes mind and body, helps to clear the congestion, promotes good sleep, and regulates all internal systems.

After understanding the power of Makarasana in depth; we can conclude the importance of this pose. Breath is the most vital unit in human body. Without knowing the science of breathing, one can unconsciously lead their life into danger and turmoil.