Yoga Twists – Crocodile Pose (Makarasana)
Sharp teeth aren't necessary for this yoga exercise (asana). The name derives from the lying, largely stretched-out position and a leg position that is sometimes reminiscent of an open mouth. Crocodile pose, also called Makarasana, is a
Hatha Yoga exercise that focuses on body-conscious practices and breathing techniques. It's also ideal for beginners.
Effects of crocodile husbandry
The effectiveness of this relaxing lying exercise primarily relates to the back area. The core muscles are stretched and relieved. Both the hip area and the lower spine are encouraged to achieve increased mobility during relaxation. Crocodile pose provides relief from rheumatic pain and sciatic pain, among other conditions. It can help prevent back tension, as well as menstrual problems, prostate problems, and even hernias. This exercise can also have beneficial effects on the internal organs, for example, by stimulating digestion. From a spiritual perspective, Makarasana allows life energy to flow freely. Serenity, security, happiness, and safety are all feelings that can arise from it.
Different possibilities of Makarasana
As with most asanas, the crocodile pose can be performed in various variations. Find the position that's most comfortable for you and try out different poses. The more poses you practice, the greater the positive effect on your body can be.
Crocodile on a stretched leg
For this exercise, lie flat on your back on the floor and stretch both arms out at a right angle to your body, with your palms touching the floor. Position your shoulders flat and as wide apart as possible on the floor. First, stretch both legs out long, then raise your right leg and place your foot on your left knee. Breathe in and out deeply. As you exhale, turn your head to the right and shift your body posture to the left. Make sure that both shoulders and arms remain touching the floor. Hold this position for at least 10 to 15 seconds. For additional strength, use your left hand to press your knee further towards the floor. Then slowly return to the upright lying position and repeat on the other side.
Alternatively, the foot can be tucked under the knee of the outstretched leg. It's also possible to stretch both legs and place one foot between the toes of the other. If you have back pain, it's recommended to lower your knee only far enough to the floor so that the overall posture feels comfortable.
Makarasana with bent legs
You can maintain the same upper body position for this crocodile pose. Place your feet on the floor and slowly lower them to the left. It's possible to place your feet exactly on top of each other, but they can also land side by side on the floor. Turn your head to the right as you exhale. Hold this position for a few moments while breathing consciously. Then slowly return to the starting position and repeat the exercise on the other side.
A small variation is to hold your legs in the air at a right angle and from this position carefully place both knees on the ground in one direction each.
Crocodile's legs pulled up
In this exercise, you lie on your back and bend your legs. Raise your upper body slightly, grasp both legs below the knees, and pull them toward you. Breathing evenly, you can now roll gently back and forth. Try to synchronize your breathing and movement, focusing on your balance.
It's also possible to pull just one leg toward your center with your arms while lying flat on the floor. The other leg remains straight. Hold this position for a few seconds while breathing evenly. Then switch legs.
©iStock.com/akosh
