Makarasana or Crocodile Pose in Yoga Practice

Makarasana or Crocodile pose is a yoga asana used for relaxation. In Sanskrit, ‘Makar’ means crocodile and ‘Asana’ means a pose. Makarasana is a yogic pose useful for people with back and shoulder problems. Makarasana is generally practiced after the practice of asanas from the prone position as it is itself an asana from the prone position. Therefore it is easier to come into if one is already in the prone position.

Lie down on the abdomen with feet wide apart, heels touching the ground and facing each other. Bend both the elbows and place the right palm on the left shoulder and the left palm on the right shoulder. Rest the chin at the point where the forearms cross each other. One may gently close the eyes for adequate relaxation in prone posture.

This asana can be done as a relaxation pose between other asanas or it can be practiced directly when one is tired. The yoga practitioner can be in this pose for a prolonged period of time if tired and needs to relax for a longer period of time. Makarasana gives deep relaxation to the shoulders and the spine. It relaxes the muscles which lead to a decrease in the demand for blood and oxygen, giving the circulatory and respiratory systems a break. Beneficial for all stress related ailments, it has therapeutic effect on normalizing high blood pressure, fatigue, anxiety and insomnia.

Dr.Mahesh Chandra Panda
Yoga Practitioner

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About drmcpanda

Dr.Mahesh Chandra Panda Date of Birth:29.02.1948 Qualification:M.B.B.S.,M.D. Retd. (29.02.2008) Chief District Medical Officer Bargarh Orissa India
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10 Responses to Makarasana or Crocodile Pose in Yoga Practice

  1. Well said and thanks for sharing. It is basically relaxation asana in prone position (on abdomen). If one has learned to relax properly, one can relax in this position also. Variants of this are alternative to supine posture to change postures while sleeping too. All benefits of relaxation can be achieved as explained in article.

  2. Thank you sir for describing about Makarasana and its benefit. I became more clear with your pasted photo of this asana. This simple asana is free of cost treatment of many ailments.

    Prakash
    SBCC coordinator
    UNICEF-Lucknow

  3. Respected Sir,

    Makarasana is best suitable pose for relaxation of all age groups for relaxing particularly for backache and other abdominal discomforts such as hyper acidity, constipation, IBS, amoebiasis, BHP, diabetic, menstrual disorder. It has soothing effect to body and mind. Hence when we focus on manipura chakra during the pose in meditative mood there is every chance of arousal of spiritual energy and exhilaration of above symptoms and signs early.

    Modified Pose of Makarasana to achieve more benefits to relieve backache agony.

    With Regards,
    Your Divine Brother
    Dr.Binod Bihari Naik
    Bargarh,Odisha

  4. Respected Sir,
    Namaskar.

    A nice article which enlighted us about a simple Yogasana i.e. Makarasana. Through this article I got a brief idea about the asana. Sir, it is clear that our Rishi and Maharshi researched based on the Nature.The beautiful nature not only is enjoyable but also gives us different ideas. This idea practiced by the people prepared different healthy medicines.The different postures of animals also give the idea of Yogasana.The ancient people researched about the benefit of that and applied in Human which cured different problem.Nice asana which solves so many problems in no cost.

    Kedarnath Sahu
    Science Teacher
    Sohela Dist.Bargarh,Odisha

  5. Santhosh says:

    Dear Uncle,
    Sairam..

    Thanks a lot for the amazing article, it is something new and interesting to know there are so many different asanas.

    Enjoyed a lot reading it.
    Thank You,
    Santhosh KV

  6. Purnima Panda says:

    Pranam kaka,

    A nice article regarding this asana. As this makarasana has health benefits like relaxation of entire nervous system particularly the lower back and stretches the body from head to toe everyone can practice this simple asana easily. But if we have chronic injuries, we must do this pose with supervision or in limited capacity.

  7. Dhandapani Muthuswamy says:

    I already read the article. You also told there are two methods. My doubt is -After lying on abdomen it is mentioned palms to be kept on the shoulders. How?

    • I have mentioned the posture of Makarasana in my article as follows:
      “Lie down on the abdomen with feet wide apart, heels touching the ground and facing each other. Bend both the elbows and place the right palm on the left shoulder and the left palm on the right shoulder. Rest the chin at the point where the forearms cross each other. One may gently close the eyes for adequate relaxation in prone posture.”

  8. Dhandapani Muthuswamy says:

    Thanks ji. I have seen the photos in the comment box, it is self explanatory..what a lightening action. Prasnam.

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