What is Makarasana or the Crocodile Pose?

‘Makara’ = ‘crocodile’ and ‘asana’ = ‘posture

Makarasana is a deeply restorative posture that is part of the Padma Sadhana sequence. Crocodile pose relaxes the entire nervous system and is an excellent posture to use in between back strengthening poses.

It resembles the resting position of a crocodile, with its neck and face raised above the surface of the water.


Instructions for Makarasana

Here is how to do this yoga pose the right way:

  1. Lie on your stomach.
  2. Bend your right leg, creating a 45 degree angle with your thigh and calf.
  3. Allow your left leg to lie straight behind you.
  4. Place your left cheek on your mat and gaze to the right.
  5. Place your hands underneath your left cheek, creating a pillow.
  6. Rest in this pose for up to 15 minutes. Breathe deeply.

    To release from the position, gently remove your palms from the chin, bring your shoulders and head down, and roll over.

You can also find the detailed instructions in the following video made by Yog4Lyf Yoga Instructor, Mrs. Kavita:

How to Perform Makarasana/Crocodile Pose | Yoga for Relaxation | Yoga for all | Yog4Lyf


Sounds exciting? Let’s have a look at benefits of Makarasana:

  • Makarasana offers deep relaxation for your shoulders and spine. 
  • This position can help open the hips and may reduce pain or discomfort stemming from this region.
  • Allows you to breathe slowly, efficiently, and deeply
  • Releases tight knots in your body, and makes it flexible
  • Improves functioning of abdominal organs
  • The asana turns your mind inward, calming it and preventing anxiety

Excited to do it? Don’t forget to include it in your next yoga session.


Here are some precautions you need to take while doing this pose:

  • Don’t try this pose if you have serious back and knee injury. 
  • For those with neck injuries, place a folded blanket around the neck as support during the asana. This will help you avoid any pressure or support for the neck.
  • Avoid it during second or third trimesters of pregnancy.
  • Avoid it in case of wrist injury.


Makarasana is undoubtedly one of the easiest yet effective yoga poses. From circulatory and respiratory systems to back and abdominal organs, it benefits several parts of your body.

So, take advantage of this easy yet effective yoga and add it to your daily yoga routine.

Happy Yogaing!

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