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Crocodile Pose- Makarasana

Crocodile Pose

  • Makarasana

Makarasana (Crocodile Pose) is a basic yoga position that calms the entire body and aids in relieving pain brought on by other poses or other activities. It is a restorative pose. You can release lower back tension and widen your chest and shoulders by lying on your stomach with your chest and shoulders at rest. Makarasana is a yoga asana in which the body is relaxed. It stimulates the sacral chakra and can be used for pranayama or meditation. The word  Makarasana is derived from the Sanskrit words "makar," which means crocodile and "asana," which means pose. Makarasana works on Sahasrara chakra, Swadhisthana chakra and Muladhara chakra.

Steps to do Crocodile Pose /  Makarasana

  • Lie down on the abdomen.
  • Lift the head and shoulder up, now keep the left palm on the ground and right palm over the left.
  • Now rest the forehead on the palms.
  • Keep your legs apart and heels falling inwards, toes pointing outwards.
  • Keep breathing while relaxing in this posture.

Tips for beginners

  • Beginners can keep pillows and cushions for support on the sides or wherever comfortable.


  • It is a good relaxation posture.
  • It massages all the abdominal organs.
  • Improves blood circulation in the body.
  • Quite helpful for people suffering from Slipped disc, sciatica or other back ailments.

Watch out for

  • Avoid moving the body in this asana as it disturbs the practice.
  • Avoid practicing this asana in a disturbing atmosphere as it may disturb the peace of mind.


  • Makarasana has no variations. But you can just bend one knee and bring it to the side.