MAKRASANA
Method of Practice: Makrasana (Crocodile Pose)
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01
Lie comfortably on your abdomen on a yoga mat or a firm bed. -
02
Bend both arms and rest one cheek on your palms, using your hands like a pillow. -
03
Keep your legs slightly apart. -
04
Bend your knees and bring your heels toward your buttocks, trying to touch the buttocks with your heels. -
05
If lifting both legs together is uncomfortable, perform the movement with one leg at a time. -
06
Breathe normally and remain relaxed throughout the practice.
Benefits of Makrasana (Crocodile Pose)
- Relieves tension in the spine, helping reduce lower back pain and sciatica.
- Improves lung capacity and supports healthy respiratory function.
- Calms the nervous system, helping relieve mental stress, anxiety, depression, and fatigue.
- Improves digestion.
Particularly Beneficial / Supportive Practice For
- Particularly beneficial for slipped (herniated) disc, sciatica, cervical spondylosis, and other disorders affecting the back and spine, as well as asthma and other respiratory diseases, mental stress, anxiety, depression, and insomnia.
- Also serves as a supportive practice for high blood pressure, heart disease, and digestive disorders.
Contraindications / Precautions
- Do not perform this pose during pregnancy.
- Note: If you have a back or neck disorder, a serious injury, heart disease, or any other serious medical condition, practice this pose only under the guidance of a qualified physician or yoga expert.
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