How To Do Makarasana (Crocodile pose) Steps, Benefits and Precautions


Makarasana (Crocodile pose)Crocodile pose or makarasana is a beginner’s pose. It’s a basic yogasana which relax your whole body and calms your mind. You can even perform this pose during practicing other yogasanas to relax your body. The preparatory poses for crocodile pose are cobra pose (bhujangasana) and upward facing dog (urdhva mukh svanasana).

Makarasana (Crocodile pose) Steps :

  • Lie on your stomach on the mat. Fold your hands and keep them in front.
  • Place your forehead on your folded hands or turn it to right or left.
  • Raise your head and shoulders slightly up and keep your Chin in both of the palms of your hands. Ensure that your elbows are pressing the ground. Keep your arms and face  relaxed.
  • Stretch your legs as wide as possible. Your toes should point outward
  • Relax and breath normally. Feel your whole body  touching the ground and deep relaxation in all your muscles.
  • Hold the pose for 10-15 seconds.
  • To release the pose bring the feet together. Exhale and release your chin from the palms and bring your hands on the floor and lower your head and shoulders.

Makarasana (Crocodile pose) Benefits :

  • The crocodile pose relax  whole body.
  • It is beneficial for spinal disorder.
  • It strengthen arms, shoulders and chest.
  • It prevents back and knee pain.
  • It calms the mind and releases anxiety, stress and tension.
  • It cures asthma.
  • It is therapeutic in high blood pressure, mental disorder and heart diseases.


Salabhasana (Locust pose) Steps, Benefits and Precautions

Makarasana (Crocodile pose) Contradiction / Precautions :

  • Those who have serious knee injury or back injury should avoid practicing this pose.
  • If you have injury in neck you can relax your head on your folded hands instead of lifting your shoulders and head up.


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