Mobility Exercises of Makarasana

Makarasana, also known as the Crocodile Pose, is a yoga asana that primarily targets the lower back, hips, and shoulders. While it is not a highly dynamic pose, there are a few mobility exercises that can be done to enhance the benefits of Makarasana and improve flexibility and range of motion. Here are some mobility exercises you can incorporate into your Makarasana practice:

1. Shoulder Rolls: Sit in Makarasana with your hands placed on the mat in front of you. Begin by rolling your shoulders forward in a circular motion, gradually increasing the size of the circles. After a few rotations, reverse the direction and roll your shoulders backward. This exercise helps to release tension and increase mobility in the shoulder joints.

2. Cat-Cow Stretch: Come onto all fours with your wrists directly under your shoulders and your knees hip-width apart. Inhale, arch your back, and lift your chest and tailbone towards the ceiling (Cow Pose). Exhale, round your back, and tuck your chin towards your chest (Cat Pose). Repeat this fluid movement several times, synchronizing the breath with the movement. This exercise helps to warm up the spine and increase flexibility.

3. Knee-to-Chest Stretch: Lie on your back in Makarasana. Take a deep breath in and as you exhale, draw one knee towards your chest and hug it with both hands. Hold the stretch for a few breaths, feeling the gentle release in your lower back and hip. Repeat with the other knee. This exercise helps to release tension in the lower back and improve hip mobility.

4. Pelvic Tilts: Lie on your back in Makarasana with your feet flat on the mat, hip-width apart. Inhale deeply, and as you exhale, tilt your pelvis backward, pressing your lower back into the mat. Inhale again and tilt your pelvis forward, arching your lower back slightly. Continue this rocking motion, syncing it with your breath. Pelvic tilts help to mobilize the lower back and improve pelvic alignment.

5. Supine Spinal Twist: Lie on your back in Makarasana. Extend your arms out to the sides in a T position. Bend your knees and drop them to one side, while keeping your upper back and shoulders grounded. Hold the twist for a few breaths, feeling the gentle stretch in your spine. Repeat on the other side. This exercise helps to release tension in the back and improve spinal mobility.

Remember to listen to your body and not push beyond your limits. It's always advisable to practice under the guidance of a qualified yoga instructor, especially if you're new to yoga or have any specific health concerns.

For more information click here