Crocodile Pose is widely known as Makarasana and Nakarasana. Makarasana is a Sanskrit name which is derived from two words Makar+Asana. Makar meaning Crocodile and Asana meaning yoga posture.

The Makarasana is a deeply restorative and also known as relaxing pose in English. the Crocodile Pose resembles a crocodile taking rest in the water. where the face above the water and rest in the water.

The benefits of Makarasana (Crocodile Pose) for back, shoulder problems and provide mental peace of all age,  reducing stress and anxiety, regulating blood pressure.

This yoga posture has normally done after yoga session to cool down the body and take rest. other beneficail prior yoga poses before doing Crocodile Pose-Ustrasana, Adho Mukha Svanasana,  Bhujangasana, Dhanurasana etc.

Crocodile Pose helps to activate the Root Chakra (Muladhara Chakra), Sacral Chakra (Swadisthana Chakra).  and it also can even be used for Meditation or Pranayama.

How To Do Makarasana (Crocodile Pose)

  • Lie flat upside down or on your belly, on the yoga mat.
  • Extend the legs behind you and the tops of the feet touch each other on the mat
  • Raise your shoulder and head up.
  • Now joint your elbows and cross the arms under your head.
  • Place the forehead on the wrists of the hands in front of you.
  • Close the eyes and relax feel the entire body.
  • Breathe deeply 8 to 10 times.
  • While the inhalation feel the belly pressing down into the floor, and the time of exhalation feel the belly back rise towards the ceiling.
  • Stay in the asana for a few minutes.
  • To come down from Makarasana bring your legs together, remove your palms, opens your arms and roll over.

Benefits of Makarasana (Crocodile Pose)

  • The important curing of the Makarasana is Slip disc, Sciatica, Spondylitis, and many types of spinal disordered.
  • The Makarasana is normally considered as breathe slowly, deeply, and efficiently.
  • This pose is highly useful for prolonged periods of Pranayama, and deep Meditation.
  • This yoga posture is also released for the shoulder and spine.
  • Also helpful in getting rid of hypertension, heart disease, stress, fatigue, mental disorder, and health problems.
  • This asana is good to digest the food and curing constipation.
  • It helps to reduce healing insomnia and blood pressure in the body.
  • It stretches the muscles of the abdomen, chest, and neck and aches in areas.
  • Makarasana poses to relax the whole body.
  • This asana is also good for beginners asana.


  • Do not move your body in the practicing of the asana.
  • Should be avoided this asana in the disturbing atmosphere.
  • Avoid this pose if you have serious back and knee injury
    and deep psychological issues.
  • At least keep 3-5 hour gap between your practice and meal.
  • The pressure at the abdomen is not safe so Pregnant women should avoid this pose.
  • Avoid if you have suffring from hight blood pressure.


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