In Sanskrit “Makar” means “Crocodile, and “Asana” means “posture”.  The English name is “Crocodile pose”.


Position : Prone

Type : Relaxation

Spiritual Awareness : All chakras.
Physical Awareness : deep relaxation of the body with both physical and mental balance.

Dosha Suitability : Tri-doshic effect

Introducery Asanas : Bhujangasana, Gomukhasana, Setu Bandha Sarvangasana, Supta virasana, Urdhva mukha svanasana



  1. Lie down on the floor on your stomach with your hands folded under the head.
  2. Place the right palm over the left palm on the ground and place the head over the right palm in a relaxed way and close your eyes.
  3. Stretch the legs as far as possible. The toes should point outwards.
  4. Relax the whole body. Breathe normally and slowly. Feel the whole body touching the ground and the deep relaxation in all your muscles.
  5. Relax in this posture for 2-5 minutes.
  6. While returning from the posture, slowly bring the feet together. Unfold the arms and come to the Prone Position.


Follow-up Asanas:

  1. Dhanurasana
  2. Ustrasana
  3. Dharadwajasana
  4. Salmba Sarvangasana.



  1. Lie down on your chest with head on the floor.
  2. Place the elbows on the ground. And raise your head and shoulders.
  3. Rest the head in the palms of the hands.
  4. The legs should be kept straight and relaxed.
  5. Remain in this position for 2 – 5 minutes.


Physical Benefits: 

This asana can be done as a relaxation pose between other asanas or it can be a relaxation method when you are tired. You can be in this asana for a prolonged period of time. It gives deep relaxation to the shoulders and the spine.


Therapeutic Benefits:

  1. Helps to improve concentration.
  2. Waist pain.
  3. Slipped disc.
  4. Asthmatic and patients with lung disorders.


Precautions and Contraindications:

  1. Second or third trimesters of pregnancy.
  2. Lower back injury.
  3. Wrist injury.
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