Yoga Practice Name
Makarsana (मकरासन)
English Name
Crocodile Pose
Description and Steps
Makarsana is a relaxation posture performed in a prone (face-down) position. It is named after the crocodile (makar) due to the body’s shape and stillness in this pose—calm, grounded, and alert.
This asana is especially used for relaxation after backbends or to relieve spinal strain, making it a restorative pose in therapeutic yoga.
Makarsana allows the entire body to rest while keeping the spine aligned, and is particularly effective for calming the nervous system, reducing fatigue, and improving breathing awareness.
Steps to Practice :
1. Lie on Your Stomach - Come down gently into a prone position (on the belly), keeping your legs extended back and slightly apart with toes pointing outward.
2. Place the Arms in Front – Fold your arms in front of you so that your elbows are bent outward and your hands are placed under your forehead or your chin rests on your palms (as if cupping the face).
3. Alternate position: Interlock the fingers and rest the chin or cheek on the hands.
4. Relax the Entire Body – Allow your whole body to sink into the floor. Let the shoulders, back, and hips relax completely. Keep the eyes closed and begin to observe the natural breath.
5. Breathe Slowly and Deeply – Practice deep abdominal breathing, allowing the stomach to expand and contract against the floor. This enhances diaphragmatic breathing and gently massages the internal organs.
6. Stay Still and Present – Remain in this pose for 3 to 5 minutes, or longer if using it for therapeutic purposes or guided relaxation.
7. To Come Out – Gently bring your hands beside your chest, press up into a seated or tabletop position, and proceed to the next posture.
General Benefits
- Relaxes the Spine and Back Muscles – Gently relieves tension in the lower back, upper back, and shoulders. Highly beneficial after backbending postures or long hours of sitting/standing.
- Improves Breathing Efficiency – Encourages diaphragmatic (abdominal) breathing, which improves lung capacity and helps calm the breath.
- Reduces Stress and Anxiety – Induces deep mental and physical relaxation, activating the parasympathetic nervous system for a sense of calm and stillness.
- Soothes the Nervous System – Balances and calms the autonomic nervous system, making it ideal for those with stress-related disorders or insomnia.
- Supports Heart and Circulatory Health – Reduces heart rate and blood pressure, making it a restorative pose for hypertension and fatigue.
- Aids in Spinal Alignment – Gently realigns the spinal vertebrae, which may help in conditions like scoliosis or slipped disc (under guidance).
- Enhances Awareness and Mindfulness – Offers a still and supportive space for breath observation, body scanning, and meditative awareness.
- Safe and Gentle for All Ages – Especially suitable for beginners, elderly, pregnant women (with modifications), or those recovering from injury or fatigue.
Cautions-Limitations-Contraindications
Cautions & Limitations of Makarsana (Crocodile Pose):
- Pregnancy (Advanced Stages) – Avoid lying on the abdomen during the second and third trimesters of pregnancy, unless specifically modified and supervised by a prenatal yoga expert.
- Severe Abdominal Conditions – People with ulcers, recent abdominal surgery, or hernia should avoid pressure on the stomach and consult a physician before practicing.
- Neck and Shoulder Injuries – Those with neck stiffness, cervical spondylitis, or frozen shoulder should avoid placing too much pressure under the chin or upper chest and may need head support.
- Acute Spine Disorders – In cases of severe slipped disc or spinal injury, Makarsana should only be practiced under expert supervision or replaced with alternative poses.
- Respiratory Discomfort – People with severe asthma, breathing difficulties, or chest congestion may feel discomfort lying prone and should proceed with caution.
- Excessive Drowsiness – Since Makarsana is deeply relaxing, it may cause sleepiness or inattentiveness during practice. Best to stay mindful to avoid dozing off.
❗ Contraindications (Should be Avoided in These Cases):
- Recent abdominal or chest surgery
- Late-stage pregnancy (without modification)
- Acute injuries to the spine, ribs, or shoulders
- Severe vertigo or dizziness while lying prone
Complimentary Practice
1. Advasana (Reversed Corpse Pose)
- Lying flat on the stomach with arms extended forward.
- Deepens abdominal breathing and promotes spinal rest.
2. Matsya Kridasana (Flapping Fish Pose)
- A relaxing, side-bent prone pose that relieves pressure from the abdomen.
- Ideal for sciatica relief, digestive support, and pregnancy (with modifications).
3. Shavasana (Corpse Pose)
- Supine relaxation that complements Makarsana by offering full-body stillness on the back.
- Good to practice at the end of a session for final integration.
4. Pranayama Practices
Especially effective after Makarsana, when the breath is already calm:
- Anulom Vilom (Alternate Nostril Breathing)
- Dirgha Shwasan (Three-Part Breath)
- Bhramari (Bee Breath)
5. Yoga Nidra (Yogic Sleep)
- Practicing Yoga Nidra after Makarsana enhances mental and emotional relaxation.
- A powerful tool for stress relief and nervous system reset.
6. Gentle Backbends (Before Makarsana)
- Poses like Bhujangasana (Cobra) or Setu Bandhasana (Bridge) prepare the spine, while Makarsana follows to release and neutralize tension.
7. Meditation or Mantra Chanting (Post-Makarsana)
- Practicing mantra japa or silent meditation after Makarsana allows for a calm, centered state of mind.
Similar Practices
1.Advasana, 2.Bhujangasana, 3.Shavasana, 4.Matsya Kridasana, 5.Salamba Bhujangasana
Practice Keynotes
- Ultimate Relaxation in Prone Position – Makarsana is a deeply restorative pose, ideal for cooling down the body and relaxing the spine after intense backbends or as part of yoga therapy.
- Promotes Natural Abdominal Breathing – The prone position naturally encourages diaphragmatic breathing, helping practitioners reconnect with slow, deep breaths, which calms the nervous system.
- Safe and Therapeutic for the Spine – The gentle alignment of the back in this pose supports vertebral release, making it especially useful for those with lower back pain, sciatica, or muscular fatigue.
- Requires Stillness and Mental Presence – Though simple in appearance, Makarsana requires complete stillness, inner focus, and mindful breathing, making it a subtle meditative practice in itself.
- Can Be Held for Extended Durations – Due to its passive nature, this pose can be comfortably held for 5–10 minutes, enhancing relaxation, restoration, and breath awareness.
- Ideal Setup for Pranayama or Yoga Nidra (Lying on Belly) – Makarsana creates a stable base for beginning pranayama practices, especially those that emphasize awareness of abdominal movement or use of the diaphragm.
