“Breathing in, I feel myself as a mountain.
Breathing out, I feel solid.
Breathing in, I see myself as water.
Breathing out, I reflect things as they are.
Breathing in, I see myself as space.
Breathing out, I feel free,”
-Thich Nhat Hanh
Makara is a legendary sea creature in Hindu mythology, very similar in appearance to the Plesiosaur dinosaur, according to ancient drawings and carvings. Ancient Hindus believed that Makara served as a vehicle for the god of the ocean, who cruised around on Makara’s back. Named after this magnificent creature, ancient yogis developed the practice of Makarasana, now known more commonly as “crocodile breathing”, which involves deep, diaphragmatic breathing in a face down position. This practice, like the Makara was believed to provide the current that carries us through a healthy life of joy, spontaneity, and adventures, connecting us to the creative power of the universe.
This relaxation pose is one of the best postures for maximizing efficiency of breathing mechanics and core muscle activation, as well as in managing our emotions and health in daily life through nervous system regulation. New science is supporting this ancient practice as seen by its effectiveness not just in yoga studios, but also in Physical Therapy clinics and training rooms. We are even now incorporating this ancient technique into The Connecticut Sun women’s professional basketball training sessions at the beginning of practice to awaken their inner cores.
Recently the coronavirus pandemic has made use of this position for optimal ventilation. “Proning” COVID patients, or positioning them face down, facilitates improvement in oxygenation and decrease in respiratory rate. Because of a higher density of pulmonary vessels in the dorsal or back lung region, lying on your belly changes ventilation distribution and oxygenation capacity. While prone, the chest wall compliance decreases when the anterior, more flexible part of the chest is facing the bed to facilitate a more homogeneous distribution of ventilation.
Another factor is that, in this position, the contraction of the important diaphragm muscle faces the open back portion of the lungs, exerting a more uniform distribution of stress. In contrast, the diaphragm exerts a more localized stress when facing the collapsed lung when lying on your back. The prone position reduces breathing effort and improves neuromuscular coupling to allow your lungs to do their jobs more efficiently and effectively.
Diaphragmatic breathing is encouraged in the prone position through immobilization of the chest by stabilizing the arms overhead, allowing relaxation of the abdomen and back. Because the abdomen is pressed into and constrained by the floor, the breath fills in the lower back and sides at the waist. This breathing into the contained torso also creates heat, which is calming and deeply rejuvenating.
Before you try this, remember to check with your healthcare provider before attempting any new exercise, especially if you have a serious spinal condition, or feel any symptoms in one or both legs. Once you get the green light, assume this ancient pose by stretching out face down with your legs about hip-width apart. Lengthen through your spine, fold your arms, place your hands on your opposite elbows, and slightly draw the elbows in and back, so your shoulders and upper chest are slightly lifted off the floor. Rest your forehead on the forearms and breathe deeply into your lower abdomen.
Imagine the air filling deep down into your core floor, and focus on the rise of your lower back before your upper back rises, as if lifting a tortoise shell off your back. As this occurs, your lower abdomen will expand into the ground, providing feedback to activate your inner core. You should feel minimal expansion of your chest into the ground. Slow your breath and lengthen your exhalations. With each exhalation, you should feel a gentle squeeze from the sides, front, and base of your abdomen as it expands in 360 degrees.
This is a great warm-up exercise to encourage proper breathing mechanics prior to your workouts. The abdomen rests fully on the floor, the upper chest is slightly elevated, and the weight of the upper torso rests on the abdomen and lower rib cage. Close your eyes, and relax your face, shoulders, abdomen, pelvis, legs, and feet. An alternative is to rest your upper chest on a folded towel or pillow. This is easier on the shoulders and neck and lets you breathe freely and easily through the nose with your chin hanging over the support.
Relax in the pose, and notice how your awareness is drawn to the movement in your core and to the mechanics of breathing. Bringing the arms overhead restricts the movement of the chest, which guides the breath lower into the torso. Because the abdomen is resting on the floor with the weight of the torso pressing down on it, you’ll feel the breath pressing the belly against the floor, gently expanding the lower back and flaring the lower ribs laterally (out to the sides).
The diaphragm, as the primary muscle responsible for respiration, attaches to the vertebrae of your spine, the breastbone, and the ribs, and separates the chest from the abdomen. When the diaphragm is not used properly, dysfunctional breathing patterns may create physical and emotional disturbances. Diaphragmatic breathing correlates with harmonious functioning of the respiratory, musculoskeletal and nervous systems. This position encourages a release of mind and body tension created by inefficient breathing habits, poor posture, and core muscle imbalances. Since your breath mirrors your mindset, tension in the diaphragm reflects dysfunctional states of tension that linger in the musculature.
The lower back is especially tension-prone, partly because it is affected by the diaphragm and breathing patterns directly, but also because of its weight-bearing and energy-transmitting role. Because the lower back often becomes the epicenter of stiffness, aches, and pains, the position of Makarasana brings extension into a slumped spine that works overtime in flexing or bending activities most of the time. To develop more awareness and control of your inner core muscle activation, try alternately lifting your legs slightly up towards the sky on your exhalations.
Makarasana is a good pose to begin your day (especially after sleeping in a fetal position). You may find it useful right after waking up, especially if you wake up with a stiff back, congested, or anxious. When practiced upon awakening in the morning, Makarasana establishes proper breathing and a centered state of mind. Try this posture at the beginning of an exercise session, in the middle of the day, or even before bed to ensure healthy relaxed sleep.
Simply practicing a few minutes per day, will bring much-needed relaxation and help establish diaphragmatic breathing and core health of your body- mind-spirit. Grab the reins of your inner Makara to skillfully guide your breath out of the shallows, to the oceanic depths of your core floor. Use this vehicle to navigate the stressors of life and enjoy the ride on your journey to core self-transformation! For more information, please refer to my book “Master Your Core” and stay tuned for my next blog/video tutorial “Ocean Breathing Meditation” to further summon your sea creature power!
