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Yoga Poses: Crocodile Pose (Makarasana)

Resources, Yoga

Yoga Poses: Crocodile Pose (Makarasana)


The Crocodile Pose or Makarasana is named so after the position one attains while performing, which is that of a crocodile or Makara. This pose is very easy to perform but has lots of benefits. It benefits the musculo-skeletal system majorly.

It is a simple restorative or winding down Yoga pose which is good for all round stretching of the body and which helps relieve fatigue and stress.


Health Benefits

The crocodile pose enhances the function of the small intestines and helps resolve breathing problems like asthma in addition to genito-urinary disorders. This pose straightens and proves to be a good stretch for the muscles of the back, buttocks, legs and the back of the arms and legs. Crocodile pose helps to lengthen the spine gently.

This pose improves posture and gives ultimate relaxation to a tired body by releasing strain. Sciatica and slip disk patients can find relief by performing this pose. The crocodile pose also helps cure flatulence, scoliosis, indigestion and constipation. This pose helps keep B.P. under check and releases lower back compression.

Getting into the Pose

What you need: Room with fresh air (if you’re doing it inside, otherwise do it in open area), and you.

Difficulty Level: Easy

Initial Position: Sphinx Pose (Salamba Bhujangasana)

Drishti or Gaze:Forward


  1. Start by getting into the Sphinx Pose (Lie down on the ground in prone position and rest your forehead on stacked palms, in front of your face.)
  2. Stretch out your legs and keep them hip width apart. Don’t strain your ankles, just let them open out.
  3. Breathe deeply till a count of 5. Relax your body from head to toe, consciously.
  4. Breathe in this pose for 5 minutes and relax.

Other Variations

Reader’s Pose: 

Preparatory Poses

Beginner’s Tips

Beginners can make use of a thickly folded blanket under their forehead instead of resting the forehead on the back of their hands.

Important Notes

Avoid this pose if you are experiencing the following symptoms:

  • Pain in the waist
  • Back pain or back injury
  • Pregnancy

Last Update: 31st July 2014

Next Update: 1st Oct 2014

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