Makarsana - The Crocodile Pose

Makarsana | HealthInsta

Makarasana is one of the most easiest and important asana in yoga with lots of health benefits. It is also known as The Crocodile Pose.

The name Makarasana actually comes from Sanskrit words.

  • Makara = Crocodile
  • Asana= Posture or Pose

The purpose of Makarasana is to release the strain caused by practicing other yoga asanas, and it is, therefore, the best way to end a yoga session.

How to Do Makarasana

  1. Lie down on the floor on your stomach.
  2. Fold your hands and keep the tip of the elbows on the ground with your fingers facing upwards.
  3. Now, raise your shoulders and head. Keep your neck straight and look ahead.
  4. Bend your head a little forward and place your chin in on palms.
  5. Stretch out your legs with the toes facing outwards.
  6. Breathe normally and slowly and relax your muscles.
Stay in the asana for a few minutes until you feel completely relaxed. To release from the position, gently remove your palms from the chin, bring your shoulders and head down, and roll over.

Basic Method
  1. Lie down on the floor on your stomach with your hands folded under the head.
  2. Place the palms on your shoulders in a relaxed way and close your eyes.
  3. Stretch the legs as far as possible. The toes should point outwards.
  4. Relax the whole body. Breathe normally and slowly. Feel the whole body touching the ground and the deep relaxation in all your muscles.
  5. Relax in this posture for 2 – 5 minutes.


On the breathing process with concentration on the lower back, and relaxing the whole body. 

People with back or spinal complaints may practise breathing in, moving the awareness up along the spine from the tail bone to the neck and breathing out, bringing the awareness back down from the neck to the tail bone. Imagine that the breath is moving up and down the spine like mercury in a glass tube. This will quickly activate the healing energies in this area.

For lower back pain due to tension, concentrate on this area and feel it expanding and relaxing with every inhalation and exhalation.


  • This asana is very effective for people suffering from slipped disc, sciatica, lower back pain or any other spinal disorder. They should remain in this asana for extended periods of time as it encourages the vertebral column to resume its normal shape and releases compression of the spinal nerves.
  • Asthmatics and people who have any other lung ailments should practise this simple asana regularly with breath awareness as it allows more air to enter the lungs.

Therapeutic Applications

  • Constipation
  • Flatulence
  • Back pain
  • Hypertension


From basic crocodile pose, inhale, raise your legs up and stretch it backward. At the same time, bring your arms backward and catch the back of your head with interlocked fingers.

From Makarasana, fold your both hand, try to grab the shoulder blades of the alternate sides like you are hugging yourself. By keeping the posture drop your head in between the gap of crossed arms.


Those with back conditions should not practise this asana if any pain is experienced.

Pregnant women should avoid practicing this asana due to the prone position of the asana it would lay pressure on the abdomen.

It should be kept in mind that eating should be done 4 to 5 hours prior to the Makarasana practice otherwise it could cause serious digestive issues.