In Hindu mythology, makara is a huge marine animal that resembles a crocodile, shark, dolphin. It is considered the conductor of the controlling energy of the second chakra, svadhishthana, which is manifested on the physical plane in the genitals and lower back. In it, Makara represents the fierce, animal power of desire, which can cause a person to destroy everything in his life. And yet, in the right direction, this stream carries through life with joy and spontaneity and combines with the creative power of the Universe.
What gives crocodile pose in yoga
Physically, Makarasana is a simple asana: it is taught and practiced as relaxing. She is considered one of the best for working with diaphragmatic breathing. Together with relaxation, it is a characteristic feature of the crocodile posture. In addition, they are extremely powerful techniques in the practice of yoga, as well as in managing emotions and health in everyday life. There is also a great benefit of the crocodile pose for the spine (see photo in the article).
How to perform
To take makarasana, stretch your face down on the floor. Spread the elongated legs approximately shoulder-width apart, turn the socks and heels to the sides. Fold your arms with your palms on opposite elbows, extended so that your shoulders and upper chest are slightly raised from the floor. The head should be tilted and a forehead placed on the forearm. When adopting such a crocodile pose, the abdomen rests completely on the floor, the upper chest is slightly raised, and the weight of the upper body is transferred to the stomach and lower chest. Then you need to close your eyes and relax your face, shoulders, stomach, pelvis, legs and feet.
Not everyone will be comfortable in the crocodile position, especially for 5-10 or more minutes prescribed for breathing training, so you can change it as necessary, without losing the necessary elements. If you extend your elbows under your shoulders to raise your chest, your neck or upper spine tenses. In this case, you can try to extend your shoulders further from the body to reduce the load on the back or neck. If the shoulders are uncomfortable, you can spread your arms to the sides and put your chin on the floor, place your hands above your head and slightly to the sides, bend your elbows and put your hands on top of each other or slightly touching.
Options and Modifications
As an alternative to crocodile posture, you can place your upper chest on a thin pillow or folded blanket or towel. This facilitates the position of the shoulders and neck and allows you to easily and freely breathe through the nose (the chin hangs above the support).
You can cross your arms with your elbows under your shoulders in such a way as to support your torso by lifting it up and allowing your head to hang freely to the floor.
You can also perform another version of the crocodile posture in yoga (the photo will help to perform it correctly): put your elbows on the floor, raise your head and put your chin in your palm. If after taking this posture there is a strong tension in the neck, the elbows can be slightly parted to the sides.
Diaphragmatic breathing
Relax in any version of the pose that you have chosen, and pay attention to where your attention goes. Most likely, it turns out that consciousness refers to what happens to the body and to the breathing process. Raising the arms above the head limits the movement of the chest, which directs breathing lower in the body. And since the stomach lies on the floor, you can feel how the breath presses the stomach to the floor, gently expanding the lower back and protruding the lower ribs (especially floating) to the outside. This is a hallmark of diaphragmatic breathing, and it is especially noticeable in the full version of the posture, when the chest is at a certain distance from the floor.
The crocodile pose eases it, immobilizing the chest, and allows you to relax your stomach and back. And since the stomach is pressed to the floor, the lower abdomen is not involved in breathing. It allows you to create heat in the body, which, as Gheranda Samhita says, is the effect of makarasana.
Relaxation and Macarasana
A crocodile posture for the spine is especially beneficial for relaxation, partly because diaphragmatic breathing facilitates this process, and partly because stress relief is directed to the lower back and middle of the body where the diaphragm attaches. These stressed areas are associated with abnormal breathing habits, poor posture and weak or tense back and pelvic muscles. And since breathing reflects a state of mind, tension in the diaphragm can reflect distorted and dysfunctional states of tension that persist in the musculature long after the initial stimulus has disappeared.
The lower back is also subject to stress, partly because it is affected by the diaphragm and breathing, and also because of its carrier and energy-transmitting role in the connection of the pelvis and chest. And since it is controlled by the second chakra (the kingdom of Makara), many emotional tensions accumulate both in this area and in the diaphragm. When the lower back becomes a place of stiffness and pain, makarasana can correct the situation.
Differences and Benefits
Other postures for relaxation do not make diaphragmatic breathing so easy, and the asanas that promote it are not so relaxing and, therefore, can increase tension in the lower back and abdomen. There is no better crocodile pose for combining diaphragmatic breathing and relaxation, which are necessary conditions for higher yoga practices, including meditation.
Application features
For this reason, makarasana is a good posture for starting classes. It is also useful to use it between complex asanas when you need rest (especially after the pose of the cobra and bow). It is also good on its own in the middle of the day, for example, a few minutes before lunch and / or a few minutes after work or before dinner, or even before bedtime, to ensure a healthy, relaxing stay. It can be useful immediately after waking up, especially if a person wakes up with a feeling of anxiety, congestion, after unpleasant dreams or with another ailment. In the morning, firstly, makarasana establishes proper breathing and a centered state of mind, from which one can go either to other breathing practices, or to meditation, or to pancakes and orange juice.
Practicing makarasana 10 minutes a day or, even better, 10 minutes twice a day will bring much-needed relaxation and help develop the habit of diaphragmatic breathing. This is a palliative remedy for emotional stress and a means to overcome stress.