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

The Makarasana is deeply restorative, is part of the Padma Sadhana sequence. Crocodile Pose is a beginner yoga pose that also known as a relaxing pose in English. Crocodile Pose resembles a crocodile taking a rest in the water, the face and neck above the water, and the rest in the water.

It can also be used as an alternative to Shavasana, in which the whole body is in a state of relaxation. The purpose of Makarasana is to reduce the strain caused by practicing other yoga asanas so it is performed after the end of the yoga session. The benefits of Makarasana (Crocodile Pose) for back, shoulder problems and provide mental peace of all ages, reducing stress and anxiety, regulating blood pressure.

Makarasana Quick Facts

Sanskrit Name: Makarasana and Nakarasana
English Name: Crocodile Pose
Level: Beginner
Style: Hatha Yoga
Position: Prone
Type: Restorative
Strengthens: Shoulders, Arms, And Chest
Stretches: Arms, Legs, And Buttocks

How To Do Makarasana Pose: Crocodile Pose

  1. Lie flat upside down or on your belly, on the yoga mat.
  2. Straighten the legs and keep the body straight. There should not be much tension in the body and can also keep the body mildly flexible.
  3. Maintain equal distance between both feet.
  4. After this, lift your head, chest, and shoulders slightly above the ground.
  5. Bend the elbows of both the hands and place the wrists on top of each other in such a way that the elbows remain in the bent position.
  6. After this, after folding the palms, rest your head on these palms and keep your eyes closed while taking a deep breath.
  7. Or Spread both the hands equal to the shoulders. Palms towards the sky, while pulling both the feet out, pull both the hands on both sides.
  8. Bring good thoughts in the mind and forget all the things of the world and focus on posture and keep breathing.
  9. Stay in the asana for a few minutes.
  10. To come out from Makarasana bring your legs together, remove your palms, opens your arms, and roll over.

Makarasana Preparatory Poses

Benefits of Makarasana: Crocodile Pose

The Makarasana is normally considered to breathe slowly, deeply, and efficiently. This asana is also one of the yoga for beginners asana.

  • This pose is highly useful for prolonged periods of Pranayama, and Deep Meditation.
  • The important curing of the Makarasana is Slip disc, Sciatica, Spondylitis, and many types of spinal disordered.
  • This yoga posture is also relieving for the shoulder, spine, and entire body.
  • By practicing this asana, the tension in the muscles of the shoulders and spine is reduced and the muscles become strong and flexible.
  • Also helpful in getting rid of hypertension, heart disease, stress, fatigue, mental disorder, and health problems.
  • The pose brings the blood pressure under control and reduces the load on the heart.

Makarasana Follow-Up Poses


  • Do not move your body in the practice of the asana.
  • Should be avoided this asana in the disturbing atmosphere.
  • Avoid this pose if you have a serious back and knee injury.
  • At least keep a 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 suffering from high blood pressure.


Makarasana is done to feel refreshed throughout the day. Therefore, the biggest benefit of this mudra is to the brain itself. It is very beneficial in keeping the mind focused and removing the problem of stress.


Nov 09, 2022
Donkey Kicks Yoga Pose – The Best For Beginners

The traditional execution of the Donkey kicks exercise is the best for beginners. This move targets and tightens your rear[...]

Nov 08, 2022
Yoga For Calves Fat: Lower Body Yoga Excercise

Yoga counts as more physical activity, especially doing yoga for weight loss is a great way, your best bet when[...]

Nov 05, 2022
Balancing Yoga Poses For Beginners

Balancing yoga asanas or balancing yoga postures is a pose in which you balance on one leg, or balance using[...]



The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional