Yoga Asana: Crocodile Pose or Makarasana
Each posture in the physical yoga practice has a Sanskrit name ending in asana. Asana means seat or posture. Today we will explore Makarasana also known as crocodile pose. When we break down the Sanskrit we see: Makara which = crocodile or sea creature and asana which = seat or posture. Crocodile pose is found in the Gheranda Samhita that dates back to the 17th century. This posture is restorative in nature and is often practiced towards the beginning or the end of an asana practice.
This brings us to the WHY behind Makarasana. The outstanding WHY behind all postures is to develop a strong “seat” of which provides us with the ease and ability to withdraw the senses of which is necessary to achieve a state of meditation. Meditation is the method of which Pantajali, the author of the yoga sutras, tells us is the vehicle to the goal of yoga: to reside in one’s own nature or svarupe vasthanam. Makarasana is especially aligned with this goal as its’ shape lends to the improvement of good posture and the alignment of the spine with emphasis placed on the breath. In general crocodile pose releases tension of the whole body, in particular: the back, neck, shoulders, abdomen and chest. Makarasana is a gentle back bend of which enables you to hold the posture for an extended period of time. Not only can this long hold activate the parasympathetic nervous system, it opposes the “slouch” or rounded forward shape that plagues so many people of modern times. The gentle chest/abdomen stretch promotes an all around awareness of breath and can lend to the alleviation of respiratory issues.
Makarasana also holds symbolic, metaphoric, and meaningful significance to our own personal why’s. When we consider the Sanskrit translation of the posture we can behold and perhaps resonate and be inspired by the essence of a crocodile. The still and observant nature he possesses might be in direct opposition to our busy “go go go” lifestyle. The crocodile is certainly not lazy because he is still, he is discerning, expelling energy and taking action only when he determines it is of benefit to do so. What other traits do you associate with the crocodile and how might you allow him to influence your own ways of being? We might also be intrigued by the Hindu mythology behind the “makar” as he was known to be the vehicle of the sea-God: Varuna and of the river-Goddess: Ganga. Could crocodile pose be a vehicle for us? Might it be our preferred vehicle to drive when setting the foundation for our strong seat of meditation of which we must fully occupy to one day arrive in our own true nature or svarupe vasthanam? The shapes will only be shapes until you enliven them with your undivided presence, your breath, and your WHY.
How to do Makarasana:
Lie down on your belly, bring your arms down next to the sides of your body and situate your legs a bit wider than your hips. Try turning your toes out towards the edges of the mat and allow the heels to move inwards. If this is not comfortable, try resting on the tops of your feet, with the toes pointed towards the back of the mat.Bring your arms up and stack one palm on top of the other and rest your head on top of your palms. Press the abdomen and low ribs down while allowing the upper ribs and chest to lift. Steady the breath and relax.
Modifications
Variations:
Hold on to opposite elbows and bring the arms closer towards the chest to intensify the backbend.
Place a rolled blanket underneath the chest for support.
Shimmy the hips from side to side to release the low back and or bend the knees and windshield wiper or circle the legs.
May be used as a substitute for Savasana to contribute to a withdrawal of the senses.
***Permission to modify in anyway that provides you with a feeling of safety & ease
Thank you Dearest Reader,
May these blogs inspire your dedication and commitment to living your yoga. May each crocodile pose from now until forevermore, hold more meaning, insight, and understanding to the SELF.
Blessings,
Andrea Dawn
