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What is Crocodile Pose?
If you’re looking for a beginner yoga pose that will relax your whole body and help alleviate any pain caused by other yoga poses or activities, Crocodile Pose, also known as Makarasana, is a great option. Lying on your stomach with your chest and shoulders resting on the ground helps to release tension in your lower back and open up your chest and shoulders. This position is ideal for reducing stress. This yoga pose can be performed at the end of your session or sequence and is a great way to begin deep relaxation and focus on your breathing.
How to do Crocodile Pose: Step-by-step instructions
In order to do Crocodile Pose, you will need a soft surface to lie on, such as a carpeted floor, yoga mat, or another comfortable surface. You won’t need any equipment, but you can use a yoga towel at any time during your sequence if you’d like.
- You can begin on your knees, sitting on your feet. When you are ready, lean forward and place your hands on your yoga mat. Then extend your legs back behind you so that your toes and the balls of your feet are on the mat.
- Next, you want to lower your body to the mat starting by flipping your feet so the tops of them are now touching the mat.
- Then continue up your body to your hips, tummy, chest, and shoulders. At this point, your entire body weight should be spread across your yoga mat. Make sure that your arms are tucked in and your palms are facing down on the mat.
- Once you’re ready, slowly bring your hands to the front of your yoga mat and cross your arms. You want to then rest your forehead on this support.
- Finish the pose by returning to the starting position. If you chose to do the variation below, lower the chest slowly. Rotate your arms carefully to avoid causing discomfort in the shoulders.
Variation: When practicing Makarasana, raise your upper body and open your chest to release tension in your shoulders and back. This will also improve flexibility in your lower back.
Modifications and Variations: How can you modify or vary Crocodile Pose?
Crocodile Yoga Pose can be made more difficult for those who are more advanced in their regular practice, or who want a deeper stretch in the lower back. Lifting your feet while flexing your upper body requires balance and flexibility in your back. Your stomach, hips, and upper thighs will touch the mat, but your feet, chest, and head will be lifted.
If you’re finding it uncomfortable to stack your forearms, you can instead stack your palms and rest your forehead on the back of your hands. Make sure, though, that you walk your elbows back far enough so that your chest and upper rib cage are elevated off the floor.
In addition, you can utilize a rolled towel or blanket to support your chest if needed.
Benefits of Crocodile Pose: What are the benefits of this yoga asana?
The Crocodile Pose is a great way to open up many parts of your back. It is also an excellent preparation pose for other poses like the Bridge Pose. If you have a prolonged time in this pose, you will be able to feel the effects of opening up your back and strengthening various muscles that surround your spine.
As people spend more hours sitting, their backs are strained and they often experience pain as a result. Higher back pain is known to lead to other problems, including headaches, neck pain, and muscle cramps.
Crocodile Pose is also said to be good for people with spine-related health problems. People often hunch over because of bad posture or spinal issues, but Crocodile Pose can help by making the spine more flexible and easing tension in that area.
It is important to keep your back straight in order to align your upper body with your hips. This can help improve your mobility and may also help to reduce any pain or discomfort in your hips.
Once you raise your chest off the ground, Crocodile Pose also widens the chest and stretches the shoulders. You may also feel the stretch in your arms and neck. This pose can be especially beneficial for people who don’t use or stretch their upper body often.
It is also just a great way to wind down after a yoga session.
Precautions: What to avoid with this yoga pose?
As a beginner pose, the Crocodile Pose has a very low risk of any injury, however, there are some things to keep in mind to make sure you stay safe on your yoga journey.
Don’t Mistake This For A Plank
Crocodile Pose is a restorative yoga position that has many benefits. One benefit is that it helps to stretch the back and open the hips. Another is that it helps to release tension in the lower back and spine. Crocodile Pose is also a good position for people who have wrist or forearm injuries, as it takes the pressure off of these areas.
A plank, on the other hand, places stress on your forearms, shoulders, and wrists. They are not the same and are used for different reasons.
Be Steady In Your Shoulder Rotation
Make sure to rotate your shoulder slowly and carefully to avoid any injuries. You can lower your head to the ground with your arms beside you or lift up on your arms, but be in control of the motions so that they are smooth.
Smooth And Steady With Your Back
The Crocodile Pose is a great option for releasing stress in your back. Doing the pose too quickly can have the opposite effect and cause more tension. If you choose to lift your upper body, do so slowly and with control. This will increase flexibility in your lower back without putting you at risk of an injury.
Be Kind To Your Neck
If you find yourself in the lifted position, it may be tempting to look up. However, it is important to avoid doing this, as it can strain your neck. Instead, keep your gaze forward. Looking up can also cause pressure on your lower back.
If you are experiencing any pain or discomfort in the spine, back, neck or shoulders, please consult with your doctor before attempting this pose. Similarly, if you have had any recent surgery, it is advisable to speak to a health professional before returning to your yoga practice.
Pregnant women should avoid this pose, as it requires lying on their stomachs. The advanced versions of Crocodile Pose also require balancing on your core.
Closing thoughts: The benefits of practicing Crocodile Pose
In Conclusion, the Crocodile Pose is a relaxation pose. It is named after its resemblance to a crocodile. This pose stretches and strengthens back muscles and shoulders, improves spine health, increases flexibility, relieves stress, and boosts energy. It also relieves tension in your joints, ligaments, and tendons, calms your mind, and can help relieve anxiety. There are several variations of the Crocodile Pose, and you can do all of them.