Makarasana (Crocodile Pose)

Yoga poses known as Makarasana. Makarasana Yoga, sometimes called the Crocodile Pose, is a vital posture that helps ease tension and back pain and promotes deep relaxation. Understanding Makarasana Yoga and adopting it into your routine can lead to significant gains in your general well-being, regardless of whether you are a yoga practitioner with years of experience or just beginning your journey into the practice. 

Participate with us as we unravel the mysteries of this potent position and discover how it can enrich your path through the practice of yoga.

What is Makarasana?

Well, it's a yoga pose that encourages deep relaxation and stress relief. The name "Makarasana" originates from the Sanskrit words "Makara," meaning crocodile, and "asana," meaning pose. This pose imitates the way a crocodile rests in water, evoking a feeling of calmness and tranquility.

Makarasana offers numerous benefits for those seeking stress relief and overall health improvement. When practicing Makarasana, you lie on your stomach with your legs stretched out and slightly apart. Your arms are bent, with your elbows resting on the floor and your chin or forehead on your hands. This position helps elongate the spine and relax the muscles, making it especially beneficial for individuals experiencing back pain or stiffness.

How to do it?

  1. Get Ready: Start off by lying on your belly on a comfy yoga mat. Make sure everything's in line, with your legs straight and your arms resting at your sides.
  2. Position Your Legs: Gently spread your legs a bit, turning your heels inwards and pointing your toes out. This helps ease up the tension in your lower back and hips.
  3. Sort Out Your Upper Body: Bend your arms at the elbows and place your hands under your chin, or stack your hands and rest your forehead on them. Keep your elbows comfortably apart.
  4. Head and Neck: Find a comfy spot for your head—either rest your forehead on your hands or turn your head to the side. Keep your neck nice and loose, no tension allowed.
  5. Breathe Easy: Close your peepers and take a few slow, deep breaths. Focus on your breathing, letting each inhale fill up your lungs and each exhale release the tension from your body.
  6. Let It Go: While you're taking those deep breaths, let your body melt into the mat. Feel the stress seeping out of your back, shoulders, and legs. Hang out like this for a few minutes to really unwind.
  7. Releasing the Pose: When you're ready to bail out of the pose, slowly bring your legs together and gently push yourself up into a seated position. Take a moment to appreciate the calm and relaxation flowing through your body.

Benefits of Makarasana:

The Crocodile Pose, or Makarasana, is well-known for its benefits on the body and the mind. This easy-to-learn yoga pose has many benefits that can improve your overall well-being. Some significant benefits of Makarasana are as follows:

Deep Relaxation: One of the primary benefits of makarasana is its ability to induce deep relaxation. The pose encourages the body to release tension, particularly in the back, shoulders, and neck. By lying in a prone position with the head and arms supported, you can experience a profound sense of calm and tranquility.

Stress and Anxiety Reduction: Makarasana yoga effectively reduces stress and anxiety. The pose promotes slow, deep breathing, which activates the parasympathetic nervous system, leading to a decrease in stress hormones. This makes it an excellent posture for those looking to manage stress and cultivate a peaceful mind.

Improved Posture: Regular practice of the makarasana pose can help improve posture. The pose encourages the alignment of the spine and shoulders, helping to counteract the effects of prolonged sitting or poor posture. This can lead to better spinal health and reduced back pain.

Enhanced Respiratory Function: By lying flat on the stomach and focusing on deep breathing, makarasana can improve lung capacity and respiratory function. This mainly benefits individuals with respiratory issues or those looking to enhance their overall breathing efficiency.

Alleviation of Back Pain: Makarasana is particularly beneficial for individuals suffering from back pain. The pose gently stretches and relaxes the lower back muscles, relieving pain and stiffness. It also helps decompress the spine, alleviating pressure and discomfort.

Mental Clarity and Focus: The meditative aspect of makarasana yoga helps achieve mental clarity and focus. By directing attention to the breath and body, practitioners can develop greater mindfulness and concentration.

Risks of Exercise

Even while Makarasana, also known as the Crocodile Pose, is usually a safe and helpful yoga posture, there are certain things to keep in mind, particularly for people with certain limits or health issues. Here are some risks associated with practicing makarasana:

Neck Strain: Incorrect head positioning can lead to neck pressure. It is important to ensure that the neck is easily aligned and supported by using the palms or forearms to avoid undue strain on the cervical spine.

Lower Back Discomfort: Individuals with excessive lower return problems or spinal accidents have to technique makarasana with caution. While the pose can alleviate mild lower back pain, improper alignment or loss of aid can exacerbate present conditions.

Pregnancy Considerations: Pregnant women should avoid lying on their stomachs, especially during the later stages of pregnancy. This position can be uncomfortable and potentially harmful to the mother and the baby.

Pre-existing Conditions: Those with specific medical conditions, such as hernias or intense breathing troubles, should consult a healthcare professional before attempting makarasana. The pressure exerted on the abdomen and chest could worsen these conditions.

Joint Discomfort: Individuals with joint troubles, specifically in the elbows or shoulders, should be careful when supporting the upper body on the elbows. If not done correctly, this may cause discomfort or pain.


When included in a wellness regimen, Makarasana yoga is like treating oneself to a high-end spa treatment—for the whole person. As you sink into the soothing embrace of the Crocodile Pose, you release a wealth of benefits that permeate your entire being.

The calming properties of Makarasana make it an ideal remedy for the pressures of contemporary life. There's more to this than meets the eye; it's a refuge from the storm where you can re-establish your equilibrium. To calm the body, this yoga practice can help you get insight into your thoughts and achieve emotional stability. Breathe in calmness and let go of the day's stresses; this will help you feel refreshed and ready to take on the day again.

Makarasana is a welcoming posture that can help with various issues, including back discomfort, anxiety, and finding inner peace. It's a subtle cue to ease up, pay attention to your body, and give it the time and space it needs to recharge.

Get out your yoga mat, get into Makarasana, and feel the soothing arms of the pose wrap around you. Let yourself be carried away by the gentle currents of breath to give yourself the presence of self-care and self-love right now.

As a beloved thread in the vast fabric of yoga, Makarasana is a gentle but potent reminder of the life-altering miracle that happens when we stop, breathe, and immerse ourselves in the here and now. Embrace the serene spirit of Makarasana and let it lead you to a state of complete health.