What are the benefits of Makaraana Crocodile Pose? How to practice Makaraana yoga

As one of the basic poses of yoga, crocodile pose helps to shape your body and spine and many other benefits. Below will be the information about the crocodile pose and the benefits it brings, let’s find out with Tnhelearning.edu.vn!

What is Crocodile Pose (Makaraana)?

What is Crocodile Pose (Makaraana)?

Makaraana – Crocodile Pose is a basic yoga pose for beginners. Your whole body will be relaxed when doing this move. In addition, the crocodile pose also helps the chest and shoulders to rest, relieves pain caused by continuous movement or other external influences, relieves stress, fatigue, and refreshes spirit. and more excited.

However, you need to focus on performing the right movements to achieve the desired results, otherwise you will inadvertently cause pressure on the back and shoulders, adversely affecting the body.

Benefits of Crocodile Pose

The crocodile pose in yoga brings a lot of benefits to the practitioner’s body, not only the back but also other related parts:

• Lower back: This is the area that is under the most pressure during daily activities, causing it to be fatigued. When practicing crocodile pose, the lower back will be relaxed, helping you feel comfortable. Especially good for people with mild back pain, especially the lower back.
• Spine: People with spinal diseases should practice this movement, it will help relax your spine and reduce pressure on this area for a straighter gait. Thereby, helping the upper body to align with the hips, reducing pain or discomfort in the hips.
• Chest and Shoulders: Crocodile Pose works on your chest and shoulders, making it more open and the muscles in the neck and arms relaxed, great for those who rarely exercise their upper body. body.

How to practice crocodile pose

How to practice crocodile pose

When practicing crocodile pose, it is necessary to follow these steps correctly to get a correct and effective posture:

Step 1 Put on a yoga mat or have a comfortable floor. Kneel on the mat as you do in Vajrasana (thunder pose) in yoga.

Step 2 Reach your hands out in front of you, touching the yoga mat. Then, slowly bring your legs back, touching the yoga mat with your toes. Lower body slowly to the mat.

Step 3 The hips, chest, shoulders, and abdomen are also lowered to the carpet. At this point, your face is facing down on the carpet, with your elbows folded at your sides, palms down.

Step 4 Proceed to bring your hands in front of you , then fold your arms in front of you , creating a fulcrum for your forehead.

Face up dog pose

Step 5 Continue to bring your arms to your sides, forehead resting on the mat. At the same time, straighten the toes, try to stretch the leg muscles, this will help the spine straighten.

Step 6 Using two hands, raise the upper body like an upward facing dog, this pose will help stretch the lower back muscles, help you open the chest muscles, shoulders and back are also more relaxed . If you are not familiar, you can practice from low to high in this pose.

Step 7 If you want to enhance the exercise, you can keep your abs, thighs, and hips close to the mat, and then proceed to lift your chest, head, and legs.

Step 8 Lower your chest slowly, returning to the starting position. To avoid causing discomfort to the shoulder, you should rotate the arm slowly.

Common mistakes when practicing crocodile pose

Although the crocodile pose is quite simple for beginners, you still need to avoid the following common mistakes to avoid unintended injuries:

Mistake the alligator pose for the plank

• Confusing crocodile pose with plank pose: Many people confuse these two poses with each other. However, for the plank, you will use your wrists and biceps to push your whole body off the ground. Meanwhile, the crocodile pose only requires you to raise your upper body and lower your back body to the floor, without affecting your hands.
• Get into the pose too quickly : The use of the alligator pose focuses mainly on the back and spine. Therefore, you should not get into the pose too quickly, but instead practice slowly so that the body is better controlled, avoiding causing the opposite effect, causing the back to be tight.
• Stretching the neck too much : When working out to raise the upper body, most people tend to tilt their neck back. However, this action accidentally affects the neck, causing the neck to stretch and put pressure on the lower back. So when in this advanced pose, look straight ahead.
• Rotate your arms and shoulders too quickly: When rotating your shoulder blades to lower your body and bring your hands into place, try to do it slowly to avoid injury to your shoulder blades. Even when lifting your body with your hands or keeping your hands at your sides, you need to have good arm control.

Corpse Pose

Although the crocodile pose is quite easy, it also requires a lot of flexibility from the back, so for those who are not used to yoga, you can replace the crocodile pose with the corpse pose to end the session. yoga.

Besides, this alligator pose is also not suitable for pregnant women because there is a prone position when practicing and requires the ability to balance the core muscles quite a lot. Therefore, according to doctors during pregnancy, you should refer to some other yoga poses to replace such as tailor’s pose or pelvic tilt.

While performing the crocodile pose, if you get injured or feel pain, do not sit up immediately, but instead slowly end the pose and consult your doctor before starting again. Especially if you have a history of conditions related to the spine, back, neck, shoulders or have just undergone surgery.

Above is all the information about the benefits of the Makaraana crocodile pose that Tnhelearning.edu.vn has compiled. Hope it helps you!

Source: Health website Hellobacsi

Choose to buy a water bottle sold at Tnhelearning.edu.vn to replenish water while practicing yoga:

Tnhelearning.edu.vn