Makarasana - The Crocodile Pose

Asana practice in Yoga Meditation is quite different from that of modern yoga studios. Makarasana, the Crocodile pose is described here for those participating in Yoga Mentoring with Radhika Shah-Grouven.

There are two variations of the Crocodile pose. One is extremely useful for Breath training and the other is a wonderful posture for relaxation.

The Crocodile: Variation 1 for Breath Training

Lie on your stomach, placing the legs a comfortable distance apart and pointing the toes outward. 

Fold the arms in front of the body, resting the hands on the upper arms. Position the elbows and lower arms so that the chest does not touch the floor. 

Rest your forehead on the arms.

Keeping your eyes closed, pay attention to the breath and its effect around the abdominal area. While inhaling, feel the abdominal muscles gently press against the floor; while exhaling feel the abdominal pressure decrease. 

Stay in this position as long as comfortable.

In order to train diaphragmatic breathing one can also do Makarasana between any asana and before the Pranayama practice. This is also a stand alone practice and can be done more often than once during the day.

The Crocodile Variation 2 for Relaxation

This variation is more relaxing and can be used to rest between asanas. 

Lie on your stomach, placing the legs a comfortable distance apart and pointing the toes inward. 

Fold the arms in front of the body, resting the hands on top of each other. In this variation the elbows, lower arms and the chest touch the floor.

Keeping your eyes closed, let your head rest to the right for a few minutes.  

Relax completely, letting your attention rest gently at the breath. Breath normally.

Then turn your head to the left and once again relax for a few minutes.

You can also do Makarasana variation 2 between strenous asanas such as Bhujagasna and Dhanurasana for a few minutes.

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