Makar = Crocodile, Asana = Pose/Posture

Makara means crocodile and asana means pose. The posture resembles a crocodile who takes rest in waters, keeping its face and neck above the point of surface water. Crocodile pose relaxes the entire nervous system and is an excellent posture to use in between back strengthening poses.

Use this pose to rest between any prone poses like Bhujangasana, Ardha salabhasana, Shalabasana,  Dhanurasana. There are a couple of variations, you can do whatever posture you feel relaxed and comfortable.

Variation 1

1. Lie on the stomach, hands on the side of your body. 
2. Keep one palm on top of the other.
3. Raise head and shoulders and rest the cheek on the hands with elbows on the floor.
4. Keep the feet apart, heels facing each other and toes facing outwards.
5. Close your eyes. Relax the body from head to toes. Stay in the asana for 30 secs to a few minutes until you feel completely relaxed.
6. To relax the pose, gently relax the chin, hands & legs.

Variation 2

1. Lie on the stomach, hands on the side of your body.
2. Fold the arms at the elbow and point your fingers upward like so. The elbows should be shoulder width apart.
3. Now, raise your shoulders and head. Keep your neck straight and look ahead.
4. Bend your head a little forward and place your chin in your palms. Stretch out your legs with the toes facing outwards.
5. Close your eyes, relax the body from head to toes.
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 the chin, bring your shoulders and head down, and roll over.

Variation 3

1. Lie on the stomach, hands on the side of your body.
2. Bending the right hand, placing the right palm on the left shoulder and keeping the left palm on the right shoulder, the chin in front of the hands such that the neck is supported at the point where the two arms cross. 
3. Widen the feet heels inwards touching the ground, toes pointing outwards.
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 the chin, bring your shoulders and head down, and roll over.

Benefits of Makarasana (Crocodile Pose)

1. Relaxes the body. Calms the mind.
2. Helps relieve fatigue.
3. Release lower back compression
4. It helps in curing slip disc, spondylitis, and sciatica. The stretches help relax the hip muscles.
5. It gives deep relaxation to the shoulders and the spine.
6. This relaxation posture is useful for many ailments caused by tensions like high B. P., insomnia etc.