Makarasana | Crocodile Pose| Steps | Benefits | Precautions



Sanskrit Name Of The Asana: Makarasana (मकरासन)

English Name Of The Asana: Crocodile Pose

Type of Yoga: Hatha Yoga

Level of Yoga: Beginner

Duration: As per your capability or 30 to 60 seconds

Target Area: Buttocks, Arms, and Legs

Strengthens: Arms, Shoulders, and Chest

Nowadays the problem of back pain has become very common. This problem can happen to anyone at any age. And if there is any good way to overcome this problem then it is yoga and asana. If you want to get relief from the back pain, then practice Makarasana (Crocodile Pose) regularly. This will give you relief from back pain.

Makarasana, or Crocodile Pose, involves controlled breathing with closed eyes, promoting profound calmness of both body and mind. It effectively alleviates symptoms of depression, restlessness, confusion, migraines, and various brain disorders. This asana serves as a therapeutic remedy for individuals plagued by headaches and can significantly aid in alleviating back pain in women. Practicing Makarasana with a tranquil mind and relaxed posture facilitates its intended benefits.

What does it mean by Makarasana (Crocodile Pose)


What does it mean by Makarasana (Crocodile Pose)?

Makarasana is the Sanskrit word which is composed of two words “Makar” and “Asana”.

The first word is “Makar (मकर)”, which means “Crocodile” and

The second word is “Asana (आसन)”, which means “Yoga pose”.

While practicing this asana, you need to lie down on the ground in a very quiet posture. It is such a posture that in which the breathing process is carried out keeping eyes closed, due to which it keeps body and mind absolutely calm and removes discomfort, depression, migraines confusion, and brain disorders.


This posture serves as medicine for people suffering from headaches. This posture is very beneficial in removing the problem of waist pain in women.

Preparatory Poses Of Makarasana (Crocodile Pose):

Method of Doing Makarasana (Crocodile Pose)


Method of Doing Makarasana (Crocodile Pose):

At first, lie down on your stomach on the yoga mat on the floor

Spread your legs straight and keep your body straight on the floor

There should not be much stress in the body and can also keep the body lightly flexible

Maintain equal distances between the two legs

After this, raise your head, chest, and shoulders slightly above the ground

Fold your elbows and place your palms on your cheek you can also place your chin on the support of your palms

Keep your eyes closed while taking a deep breath

Bring good thoughts into the mind and forget about all the things in the world, focus on the asana and breathe normally

After some time open the eyes and return to the earlier stage.

Practice this asana for 10 to 12 times per day.

Follow-up poses of Makarasana


Follow-up poses of Makarasana:

Beginner’s Tips:

The right time to practice Makarasana is in the morning because it requires a quiet place and environment to do this posture.

Keep the stomach empty before practicing Makarasana

If for some reason you practice this asana in the evening then do not eat anything until several hours before practice, then this posture will be beneficial.

Precautions Of Makarasana


Precautions Of Makarasana:

While practicing Makarasana, keep the body straight and do not rotate at any angle, otherwise many problems can occur in the body

If you are suffering from severe back pain or backache and neck pain or have suffered some kind of injury in these organs then avoid practicing Makarasana otherwise it may increase your problem

While doing this posture, do not create excessive stress in the body and practice Makarasana with a calm mind, then it will prove beneficial

If you have more obesity and hypertension problems then you should not practice Makarasana

Avoid exercising the Makarasana at noisy places; otherwise, the brain will not be concentrated

If you are troubled by any problem related to health, take advice from expert once before practicing Makarasana.

Benefits of Makarasana


Benefits of Makarasana:

  • This posture is very effective for people suffering from slip-disc, sciatica, lower back pain or any other spinal discomfort
  • The entire nervous system get relaxed
  • Helps in removing stomach disorders
  • Improves blood circulation in the body
  • It is therapeutic for asthma patients
  • The body and mind, especially the back get relaxed
  • Regular practice also provides mental peace
  • The practice of this posture liberates you from all diseases occurring in the lower part of the spinal cord.


Q. Which part of body is benefited by Makarasana?

A. This asana works as a medicine for people suffering from headaches. This asana is also very beneficial in removing the problem of back pain in women.

Q. What is Makarasana posture?

A. Makarasan is a Sanskrit word consisting of these two words Makara and Asan. Here Makara means Crocodile and Asana means Pose. The posture of lying in a calm state of a crocodile in a river is called Makarasan.

Q. What are the benefits of Makarasana?

A. It is an asana in which breathing is done by keeping the eyes closed due to which it keeps the body and mind absolutely calm and relieves depression, restlessness, confusion, migraine and brain disorders.