Makarasana – Crocodile


Makarasana, Chaturanga Dandasana , Four-Limbed Staff Pose, Crocodile Pose

How to perform Makarasana

Lie flat on your belly. Place your hands next to your chest. With inhalation lift your body from the ground so that only your toes and your hands are touching the floor and balancing your body weight.

Take care that your body is in a flat line. No body part should be higher than another part. Come down to the floor with exhalation.

Advanced Variations

To make this posture more advanced you can lift one leg up while being in the posture and repeat the same with the other leg after that.

To be even more advanced you can also lift one hand off the floor during the posture. But always take the arm of the opposite side. If you lift your right leg, you should lift your left arm.

Another advanced alternative is to crawl like a crocodile on your hands and toes through the room.

Benefits of Makarasana

This balancing pose is very good for the arms, abdominal muscles and legs as you need a lot of strength and body tension.

The pressure to the lungs strengthens the chest muscles and gives them more room.
It also increases the blood circulation which reduces the cholesterol in the blood which is then good for your heart.

As it increases the blood circulation in the face, your cheeks will look alive, your skin on the scalp gets enough oxygen and your hair growth can even improve.
Additionally it helps your eyes, ears and nose in their work.

Focus Points

Coordinate this posture with the breath.
Try to keep the body in one line, not pushing your buttocks up and thus making it too easy for you.

Tips and Help

If it is hard for you to go in this posture from lying flat on the ground, you can go into this posture from Chaturangasana, the plank position.

Then you bring your body slowly down. It can be easier, as you don´t have to lift your body up, but it still requires strength in the arms.

Related posts

कृपया ग्लानि न करें यदि किसी की कल्पना करके आपका खड़ा अथवा गीली हो जाए

क्या मोनोगमी अप्राकृतिक है? क्या अपने जीवन साथी के अलावा किसी और के साथ यौन कल्पनाओं का होना मानसिक विकृति ...

Bitte haben Sie kein schlechtes Gewissen, wenn Sie eine Erektion bekommen oder nass werden, weil Sie sich jemanden vorstellen

Ist Monogamie unnatürlich? Ist es eine psychische Störung, sexuelle Fantasien mit jemand anderem als Ihrem Ehepartner zu haben? Sollten Sie ...

Please don’t feel guilty if you get erection or wet by imagining someone

Is Monogamy Unnatural? Is it a mental disorder to have sexual fantasies with someone other than your spouse? Should you ...

Meine Beziehung zu meinem Vater

Wenn Vater sagt, dass ich für dich tot bin! Stellen Sie sich meinen Geisteszustand vor, als ich Waise wurde, als ...

My relationship with my father

When father says that I am dead for you! Imagine my mental state when I became an orphan when my ...

पिता के साथ मेरा सम्बन्ध

जब पिता कह दे कि मैं मर गया तेरे लिए! कल्पना करें मेरी उस मानसिक दशा की जबकि मैं बाप ...

Neues Kapitel im Leben, Herausforderungen und Lektionen

Ich gehöre auch zu denen, die Indien vor sieben Jahren verlassen haben. Früher habe ich dort Geschäfte gemacht und Steuern ...

New chapter in life, challenges and lessons

I am also one of them who left India 7 years back. Used to do business there and used to ...

जीवन का नया अध्याय, चुनौतियाँ और सबक

मैं भी उनमें से एक हूँ. 7 साल पहले भारत छोड़ के चला गया. वहाँ व्यापार करता था और टैक्स ...

Sexuell missbrauchte elfjährige Schwester und mein Schuldgefühl, dass ich sie nicht retten konnte!

Ich hatte nur eine jüngere Schwester, Para. Sie hat uns vor 17 Jahren für immer verlassen, bei einem Autounfall auf ...

Leave a Reply