Crocodile Pose
INTRODUCTION:
Yoga is a practice that has been around for thousands of years. It originated in India, and its purpose is to create balance and harmony within the body, mind, and spirit. One of the most popular yoga poses is Makarâsana, also known as Crocodile pose. Makarâsana is an excellent pose for stretching the lower back, hips, and legs. It is a simple pose that can be done by anyone, regardless of their fitness level.
SANSKRIT AND HISTORY:
The Sanskrit word Makarâsana is derived from the words "makara" which means "crocodile" and "asana" which means "pose." The pose gets its name from the way it resembles a crocodile lying down.
In Hindu mythology, crocodiles are associated with the god Vishnu, who is one of the principal deities of Hinduism. Vishnu is often depicted resting on a giant serpent, and the crocodile is seen as a symbol of the power and strength of Vishnu.
BENEFITS OF MAKARÂSANA:
Makarâsana has many benefits for the body and mind. Here are some of the benefits:
Relieves lower back pain: Makarâsana stretches the lower back muscles and helps to relieve pain and tension in the lower back.
Stretches the hips: The pose also stretches the hip muscles, which can help to relieve hip pain and improve flexibility.
Reduces stress: Makarâsana is a relaxing pose that can help to reduce stress and anxiety. It can also help to calm the mind and promote better sleep.
Improves digestion: The pose can help to improve digestion by massaging the internal organs and increasing blood flow to the digestive system.
Improves posture: Makarâsana strengthens the muscles of the back and improves posture. It can also help to prevent hunching and slouching.
CONTRAINDICATIONS:
As with any yoga pose, there are some contraindications to be aware of before practicing Makarâsana. Here are some of the contraindications:
Pregnancy: Pregnant women should avoid Makarâsana, especially during the first trimester.
Spinal injuries: People with spinal injuries should avoid Makarâsana or consult with a doctor before practicing the pose.
Knee injuries: People with knee injuries should avoid Makarâsana or modify the pose by placing a cushion or blanket under the knees.
High blood pressure: People with high blood pressure should avoid holding the pose for too long.
PREPARATORY POSES:
Before practicing Makarâsana, it is essential to warm up the body with some preparatory poses. Here are some preparatory poses:
Cat-Cow Stretch:
This pose is an excellent warm-up for the spine and can help to relieve tension in the back.
To perform the Cat-Cow Stretch, start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling. Exhale and round your back, tucking your chin into your chest and bringing your tailbone towards your knees.
Child's Pose:
This pose is a great way to stretch the lower back and hips and prepare the body for Makarâsana.
To perform Child's Pose, start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Lower your hips back towards your heels and stretch your arms forward, resting your forehead on the mat.
HOW TO DO YOGA SAFELY AND AVOID INJURY:
Yoga is a safe and effective way to improve your physical and mental health, but it's essential to practice yoga safely and avoid injury. Here are some tips to keep in mind:
Listen to your body: Pay attention to how your body feels during each pose and don't push yourself beyond your limits. If you feel pain or discomfort, back off and modify the pose or take a break.
Use props: Props such as blankets, blocks, and straps can help you to safely and comfortably practice yoga poses. Use props as needed to support your body and prevent injury.
Warm up and cool down: Always start with a warm-up sequence and end with a cool-down sequence. This will help to prepare your body for the practice and reduce the risk of injury.
Work with a qualified teacher: If you're new to yoga or have any medical conditions or injuries, it's important to work with a qualified teacher who can guide you safely through the practice.
Practice regularly: Consistency is key when it comes to yoga. Practicing regularly will help you to build strength, flexibility, and balance and reduce the risk of injury.
HOW TO DO MAKARÂSANA:
Now that you know the benefits, contraindications, and safety tips for practicing Makarâsana, let's learn how to do the pose:
Start by lying on your stomach with your legs together and your arms by your sides. Keep your forehead on the mat.
Bring your elbows out to the sides and rest your forearms on the mat, with your palms facing down. Your elbows should be directly under your shoulders.
Relax your shoulders away from your ears and breathe deeply.
If you feel comfortable, you can turn your head to one side and rest your cheek on the mat. Stay here for a few breaths, then turn your head to the other side and rest your other cheek on the mat.
To come out of the pose, slowly release your arms and bring them back by your sides. Rest your forehead on the mat and take a few deep breaths.
You can repeat the pose several times, taking breaks as needed.
MODIFICATIONS FOR MAKARÂSANA:
If you have any difficulty with Makarâsana or if you want to deepen the pose, here are some modifications you can try:
Use a bolster or pillow: If you have trouble reaching your forearms to the mat, you can place a bolster or pillow under your chest and rest your forearms on top of it.
Place a blanket under your hips: If you have lower back pain or discomfort, you can place a folded blanket under your hips for extra support.
Bend your knees: If you have tight hamstrings or lower back pain, you can bend your knees and bring your heels towards your buttocks.
CONCLUSION:
Makarâsana, or Crocodile pose, is a simple yet effective yoga pose that can help to relieve lower back pain, stretch the hips and legs, reduce stress, and improve digestion. However, as with any yoga pose, it's important to practice Makarâsana safely and avoid injury. Remember to listen to your body, use props as needed, warm up and cool down, work with a qualified teacher, and practice regularly. With consistent practice, Makarâsana can help you to build strength, flexibility, and balance, and promote overall health and wellbeing.