How to do Makarasana 3, Its Benefits & Precautions
Yoga student is learning how to do Makarasana 3 asana

What is Makarasana 3

Makarasana 3 This asana is equal as makarasana-2 but in this asana legs are folded.

Also Know as: Crocodile Pose, Croco Posture, Dolphine, Makara Asan, Makar Asan, Makr, Magar, Magarmachh, Magarmach, Ghadial Asana, Makrasana

How to start this Asana

  • Lie down in prone position (Advasana) .
  • Both the legs will be together, palms resting on the ground, hands by the side of the body.
  • Now take your hands in front of your face, lift your face and let both of your hands rest on the both sides of your chin.
  • Now lift both of your legs towards upward, and put your both the heels on the buttocks.

How to end this Asana

  • Remain in the posture for some time and then release the posture and relax.

Video Tutorial

Benefits of Makarasana 3

According to research, this Asana is helpful as per below(YR/1)

  1. It is very useful in Spondylitis of Lumber region.
  2. It also maintains flexibility of Backbone and gives exercise to the nerves attached to the spine.
  3. This is also beneficial in Sciatica Problem.

Precaution to be taken before doing Makarasana 3

As per several scientific studies, precautions need to be taken in diseases mentioned as per below(YR/2)

  1. If some one has Cancer or T.B. of the backbone it should not be practiced.

So, consult your doctor if you have any of the problem mentioned above.

Histroy and scientific base of Yoga

Due to the oral transmission of sacred writings and the secrecy of its teachings, yoga’s past is riddled with mystery and confusion. Early yoga literature were recorded on delicate palm leaves. So it was easily damaged, destroyed, or lost. Yoga’s origins may be dated back over 5,000 years. However other academics believe it could be as old as 10,000 years. Yoga’s lengthy and illustrious history may be split into four distinct periods of growth, practise, and invention.

  • Pre Classical Yoga
  • Classical Yoga
  • Post Classical Yoga
  • Modern Yoga

Yoga is a psychological science with philosophical overtones. Patanjali begins his Yoga method by instructing that the mind must be regulated – Yogahs-chitta-vritti-nirodhah. Patanjali does not delve into the intellectual underpinnings of the need to regulate one’s mind, which are found in Samkhya and Vedanta. Yoga, he continues, is the regulation of the mind, the constraint of the thought-stuff. Yoga is a science based on personal experience. The most essential advantage of yoga is that it helps us to maintain a healthy bodily and mental state.

Yoga can help to slow down the ageing process. Since aging starts mostly by autointoxication or self-poisoning. So, we can considerably limit the catabolic process of cell degeneration by keeping the body clean, flexible, and properly lubricated. Yogasanas, pranayama, and meditation must all be combined to reap the full advantages of yoga.

Makarasana 3 is helpful in increase flexibility of muscles, improves shape of the body, reduce mental stress, as well improves overall health.

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