How to do Makarasana
The below cues added by yoga teachers show multiple ways to do Makarasana depending on the focus of your yoga sequence and the ability of your students.
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The element for the colour Orange is water. The animals that represent the colour Orange are the crocodile and aligator. Your second chakra is a... ...
Lower lung breath. Establish breath first then count. Feedback where do you feel the breath? ...
O down dog, dod i lawr ar y bol i;r llawr, gorffwys y pen ar y dwylo. From down dog, lower slowly onto your belly, resting head on hands. ...
Gorffwys ar eich bol, pen ar y dwylo. 3-5 breaths. Rest on your belly, head on your hands. 3-5 breaths. ...
This is a great counterpose to Sphinx, which is our backbend for the day. We will move into Sphinx again one more time for another three minutes. ...
Come down to your belly for crocodile pose. Let your ankles roll out. Legs are hip distance apart. Rest your forehead or cheek on the back of your... ...
spread arms right cheek to floor right knee to elbow ...
left cheek to floor left knee to elbow ...
create a pillow - place the forehead on the arms in front of you - allow the heels to fall in or out - letting the entire body relax ...
Asvini mudra Legs together. Inhale. Exhale and contract the buttocks and pull in the anal sphincter muscles. Inhale and relax completely This hel... ...
Extending your legs out, roll over onto you stomach. Placing one hand on top of the other, come to find Makrasana (crocodile pose). Your heels can fal... ...
~Transition to the lie flat on floor for Crocodile Pose ~Sink your pelvis deep into the floor. ~Inhale and stretch your legs long and your arms over... ...
Body Scan Basic Breathing Practice ...
Sink your pelvis deep into the floor. Inhale and stretch your legs long and your arms over your head. Exhale. Spread your legs hip width apart and a... ...
Discover more cues, teaching ideas, and how to do steps at How to Do Makarasana
- Stimulates the sacrum: The most important benefit one gets with the practice of this pose, Makarasana, is contraction of the muscles around the sacrum. Sacrum is a triangular bone at the base of the spine which sits between the two hip bones. It supports the spine and helps to flex the hips. Stimulating the sacrum, improves the prana flow through the entire spine, removing all blockages.
- Stimulates the abdominal organs: With the pressure on the belly while in prone position in Makarasana, the gentle deep breathing massages the abdominal area, improving in the functioning of the spleen (lies beneath the left diaphragm), the urinary bladder (close to the pelvic floor), the liver (upper right side below the diaphragm), the pancreas (located behind the stomach), and the intestines.
- Relaxes the Circulatory and the Respiratory System: With the flow of blood throughout the body with the relaxed muscles, the demand for oxygen is reduced, helping in giving the circulatory and the respiratory system to relax.
- Improves digestion: With the gentle massage at the abdominal area the stomach digests the food better curing problems related to constipation.
- Relaxes the muscular system: While the entire muscular system of th...
The most important part of the practice of Makarasana is that this pose is more for recovery and relaxing of the muscles and hence practiced between various other postures or purely from the point of therapy. But a few situations should be kept in mind while going into Makarasana, they are:
- Pregnant women should avoid this pose: The pressure at the abdomen may not be safe and hence women who are deep into their pregnancy should avoid this pose.
- Someone suffering from problems related to stomach: Stomach disorders which are severe can bring more discomfort with the practice of Makarasan as the abdomen gets pushed towards the floor while breathing, leading to over contraction of the muscles.
- Avoid if blood pressure is too high: For someone who is new to yoga practice and is suffering from high blood pressure, may find it difficult to follow the instructions related to Makarasana or Crocodile Pose, as the breathing plays an important role. If the breathing is not smooth, pressure builds up causing more pressure with the arteries.
We have 1500+ yoga poses with many Makarasana variations along with 10000+ reference yoga sequences and cues. Please sign-up to view different variations of Makarasana to plan your yoga classes and yoga sequences.
- Bring the body to relax after the pose Viparita Karani, and slowly turning to one side take the body into Makarasana facing down on the tummy.
- Take the body on the tummy and place the forehead on the arms in front of you and relax the entire body with 6 rounds of breathing.
We have 1500+ yoga poses with many Makarasana modifications along with 10000+ reference yoga sequences and cues. Please sign-up to view different modifications of Makarasana to plan your yoga classes and yoga sequences.
Makarasana Preparatory Poses
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Makarasana Relaxing Follow-up Poses
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Makarasana Level Up Follow-up Poses
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Makarasana Yoga Sequences
Makarasana Titles in English and Sanskrit
Many yoga poses have multiple titles because of differences in their Sanskrit to English title translation or a specific title becoming popular because of it's common usage amongst yoga teachers and yoga practitioners. Below are common titles of Makarasana:
- Crocodile Pose