Pronunciation: Mah-kah-rah-suh-nuh
Meaning:Makar = Crocodile, Asana = Pose
Pose Type: Prone
Level: Basic to Intermediate

Makara means “crocodile,” and asana means “pose.” The crocodile pose resembles a crocodile resting in water, keeping its face and neck above the surface. It relaxes the entire nervous system and is an excellent posture between back-strengthening poses. 

Use this pose to rest between prone poses like Bhujangasana, Ardha Salabhasana, Shalabhasana, or Dhanurasana. There are a couple of variations, so choose whatever posture makes you feel relaxed and comfortable.

Stage 1

 

Instructions

1. Lie on your stomach with your hands at your sides.
2. Stack one palm on top of the other.
3. Raise your head and shoulders, resting your cheeks on your hands with your elbows on the floor.
4. Keep your  toes facing each other and your heels facing outward. Alternatively, you can have your  feet apart, with heels facing each other and toes pointing outward. 
5. Close your eyes and relax your body from head to toe. Stay in the asana for 30 seconds to a few minutes until you feel completely relaxed.
6. To exit the pose, gently rest your chin, hands, and legs.

Stage  2

Instructions

1. Lie on your stomach with your hands at your sides.
2. Bend the right arm and place the right palm on the left shoulder, keeping the left palm on the right shoulder. Position your chin in front of your hands to support the neck where the two arms cross.
3. Widen your feet with heels touching the ground and toes pointing outward.
4. Stay in the asana for a few minutes until you feel completely relaxed.
5. To release from the position, gently remove your palms from your chin, bring your shoulders and head down, and roll over

Stage 3

Instructions

1. Lie on your stomach with your hands at your sides.
2. Fold your arms at the elbows and point your fingers upward. The elbows should be shoulder-width apart.
3. Raise your shoulders and head, keeping your neck straight and looking ahead.
4. Bend your head slightly forward and place your chin in your palms. Stretch out your legs with your toes facing outward.
5. Close your eyes and relax your body from head to toe.
6. Stay in the asana for a few minutes until you feel completely relaxed.
7. To release from the position, gently remove your palms from your chin, bring your shoulders and head down, and roll over.

Benefits of Makarasana (Crocodile Pose)

1. It relaxes the body and calms the mind, helping to relieve fatigue.
2. It releases lower back compression and aids in curing slipped discs, spondylitis, and sciatica. The stretches help relax the hip muscles.
3. Provides deep relaxation to the shoulders and spine.
4. This relaxation posture is beneficial for various ailments caused by tension, such as high blood pressure and insomnia.