Low back pain can be debilitating, affecting our daily lives and overall health. While there are many exercises and stretches available to reduce discomfort, yoga offers a gentle and effective approach. Makarasana, also known as crocodile pose, is a therapeutic yoga pose that targets the lower back, promoting strength, flexibility and pain relief. Read on to know how to do Makarasana and understand its benefits in dealing with lower back pain.
Benefits of Makarasana for back pain
1. Strengthens the lower back: Makarasana helps in strengthening the muscles of the lower back, providing better support to the spine and reducing pain caused by muscle weakness.
2. Increases Flexibility: Regular practice of Makarasana improves flexibility of the lower back and hips, increases overall mobility and reduces stiffness.
3. Relieves Tension and Stress: This pose promotes relaxation and helps release accumulated tension in the lower back, making it an excellent stress-relieving pose.
4. Stimulates blood circulation: Makarasana increases blood flow to the lower back, supplying nutrients and oxygen to the muscles and promoting the healing process.
5. Improving Posture: By strengthening muscles and providing gentle traction to the spine, Makarasana helps improve posture and alignment, reducing stress on the lower back.
How to do Makarasana for lower back pain relief
1. Begin by finding a quiet and spacious area where you can lie down comfortably on your stomach.
2. Place a yoga mat or soft surface beneath you. Spread your legs and rest your forehead on your folded hands, allowing your neck and shoulders to relax.
3. Gently spread your feet hip-width apart, allowing your toes to naturally point outward.
4. Take a few deep breaths, so that your body relaxes. With each exhalation, release any tension in your lower back.
5. Bend your arms and bring your hands near your head. Rest your elbows on the floor, making sure they are shoulder-width apart.
6. Take a deep breath and slowly lift your head, chest and shoulders off the floor. Slide your elbows forward and bring your chin close to your chest, maintaining a slight stretch in your neck.
7. Distribute the weight evenly on your elbows and forearms as you lift your upper body. Avoid putting excessive pressure on your lower back.
8. Stay in this pose for 1-2 minutes or as long as you feel comfortable. Focus on taking deep, steady breaths, allowing your body to relax and your lower back a chance to release tension.
9. Slowly lower your chest, shoulders and head back to the floor. Rest your forehead on your hands and rest in the prone position.
Read also: Stop squinting because of back pain and learn these 5 exercises to strengthen your lower back
Precautions and tips for Makarasana
* If you have had a recent or severe lower back injury or pain, consult a health care professional before attempting Makarasana or any exercise.
* Listen to your body and don’t force yourself into any position that causes pain or discomfort. Adjust the pose to suit your level of flexibility and comfort.
*Regular practice is important. Aim for stability and gradually increase the duration of the pose as your body becomes more comfortable.
By strengthening the muscles of the lower back, improving flexibility, and promoting relaxation, this pose offers a natural and holistic approach to managing discomfort. Incorporate Makarasana into your regular yoga practice and experience the soothing benefits it has for your lower back.
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