makarāsana – part one

Benefits: Calms and focuses the mind and centers erratic energy.

Makarāsana (crocodile pose) “practiced 10 minutes a day, or better yet, 10 minutes twice a day, will bring much-needed relaxation and help establish the habit of diaphragmatic breathing. These are palliatives for emotional turmoil and vehicles for weathering the stresses of life with clarity and equilibrium. Grabbing hold of the reins of the breath to skillfully guide and direct the emotional monster from the oceanic depths, the heat of passion becomes the fire of self-transformation --- a fabulous feat for a simple but fabulous posture.” [1]

Phonetic pronunciation: muh-ku-rah-suh-nuh

“Makara: A huge sea animal, which has been taken to be the crocodile, the shark, the dolphin, but is probably a fabulous animal.” [2]

“The makara, within the second chakra, represents the ferocious, bestial power of desire which all too often may drive us to ruin. And yet, when properly directed, it is also the very current that carries us through life with joy and spontaneity and connects us to the creative power of the universe.

“How can makarāsana, commonly known as the crocodile posture, train this oceanic monster? Physically, it’s not a difficult posture; it is taught and practiced as a relaxation pose, and it is one of the best postures for working with diaphragmatic breathing. In fact, relaxation and diaphragmatic breathing are the salient features of the crocodile pose, and though subtle, these are extremely powerful techniques in the practice of yoga, as well as in managing our emotions and health in daily life.”[3]

“Makarāsana is a particularly effective relaxation pose, partly because diaphragmatic breathing facilitates relaxation, and partly because the release of tension is directed into the lower back and mid-torso where the diaphragm attaches. These tension-prone areas are affected by bad breathing habits, bad posture, and weak or tight muscles all up and down the spine and in the pelvis.” [4]

Getting Into the Pose [5]
• Lie face down
• Fold your arms, each hand on the opposite elbow
• Draw the forearms in so that the chest is slightly off the floor and
• The forehead rests on the crossed forearms
• Separate the legs at a comfortable distance (mat width) with the toes turned out
• Close your eyes
• Relax the legs, abdomen, shoulders, and face
• Turn your attention to the breath
• Feel the cleansing flow of the exhalation and the rejuvenating flow of the inhalation

Variations [6]
• There are several versions of the crocodile, each helpful and each designed to accommodate different body types and levels of flexibility.
• You may turn your feet in, with legs resting relatively close together, or
• Turn them out, separating the legs until the inner thighs rest comfortably on the floor.
• Rest your forehead on your folded forearms, elevating the upper chest slightly off the floor.
• If your shoulders or arms are uncomfortable, you may prop your upper body with cushions or a blanket (drape your chin over the cushion/blanket).
• You may also widen the elbows and partially open the forearms, allowing the hands to separate.
• In all cases, the abdomen rests on the floor.

Coming Out of the Posture
• The key for coming out of any yoga pose is to come out gradually and respectfully --- in a way that is comfortable, careful, and calming to your body and your mind.
• For a pose like makarāsana, the specifics of how you come out of the pose are not as important as your respect for the relaxation you’ve just created for and within yourself.
• Turn your face to one side.
• Use the palm of the hand of that side ot push upwards and rasie your shoulders.
• Place the palm of the other hand flat on the mat.
• And, come into a comfortable seated position.
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[1] Sandra Anderson, “Makarasana, The Crocodile Pose,” from Yoga International Reprint Series, Simply Relaxing, p.11.
[2] A Classical dictionary of Hindu Mythology
[3] Sandra Anderson, “Makarasana, The Crocodile Pose,” from Yoga International Reprint Series, Simply Relaxing, p.10.
[4] Sandra Anderson, “Makarasana, The Crocodile Pose,” from Yoga International Reprint Series, Simply Relaxing, p.11
[5] Sandra Anderson and Rolf Sovik, Psy.D., Yoga, Mastering the Basics (Himalayan Institute Press, 2000), p. 20.
[6] Rolf Sovik, Psy.D., Moving Inward (Himalayan Institute Press, 2005), p. 68.