Makarasana Yoga: Finding Relaxation and Rejuvenation with Crocodile Pose


Makarasana Yoga, commonly known as Crocodile Pose, is a deeply restorative and rejuvenating yoga posture that promotes relaxation, relieves stress, and releases tension from the body. Derived from the Sanskrit words “makara” (meaning crocodile) and “asana” (meaning pose), Makarasana mimics the shape of a resting crocodile, symbolizing calmness, stillness, and the ability to find peace amidst chaos.

In this article, we will explore the steps, benefits, variations, and precautions associated with Makarasana, allowing you to incorporate this nourishing pose into your yoga practice.

How to Perform Makarasana Yoga

To practice Makarasana Yoga, follow these step-by-step instructions:

Step 1: Lie down on your belly with your legs extended and your forehead resting on your stacked hands.

Step 2: Allow your feet to relax outwards, wider than hip-width apart, creating a comfortable base.

Step 3: Soften your entire body and consciously release any tension or stress.

Step 4: Bring your awareness to your breath, inhaling deeply through your nose and exhaling fully through your mouth.

Step 5: As you breathe, imagine sinking deeper into the ground, feeling the support of the earth beneath you.

Step 6: Relax your facial muscles, jaw, neck, shoulders, and let your spine naturally align.

Step 7: Maintain this pose for 5-10 minutes or as long as desired, continuing to breathe deeply and consciously.

Step 8: To release the pose, gently roll onto your side and slowly come up to a seated position.

Benefits of Makarasana Yoga

Regular practice of Makarasana Yoga offers a multitude of physical and mental benefits, including:

a. Relaxation and Stress Relief: Makarasana induces a deep state of relaxation, allowing the body and mind to unwind and release accumulated stress and tension.

b. Spinal Alignment and Posture Correction: The gentle stretch in Crocodile Pose helps to align the spine, release pressure on the lower back, and correct poor posture caused by prolonged sitting or standing.

c. Deep Breathing and Pranayama Practice: Makarasana encourages diaphragmatic breathing, expanding the lungs fully and enhancing oxygen intake, promoting relaxation and improved respiratory function.

d. Relieves Fatigue and Insomnia: The restorative nature of this pose helps to alleviate fatigue and calm the nervous system, aiding in better sleep and combating insomnia.

e. Tension Release in the Neck, Shoulders, and Back: Makarasana allows the muscles in the neck, shoulders, and back to relax completely, reducing stiffness and relieving tension in these areas.

f. Mental Clarity and Emotional Balance: By quieting the mind and promoting a sense of inner stillness, Crocodile Pose enhances mental clarity, focus, and emotional balance.


Variations and Modifications of Makarasana Yoga

Although Makarasana is a simple and accessible pose, you can explore variations and modifications to suit your individual needs:

a. Supported Makarasana: Place a folded blanket or bolster under your chest and abdomen for added support and comfort, especially if you have lower back discomfort or difficulty lying flat on the ground.

b. Extended Arm Variation: Extend your arms forward, resting your forehead on your crossed wrists or a block. This variation adds a gentle stretch to the shoulders and upper back.

Precautions and Contraindications

While Makarasana is generally safe for most individuals, it’s important to consider the following precautions:

a. If you have any spinal injuries or conditions, consult with a healthcare professional or an experienced yoga instructor before practicing Crocodile Pose.

b. Pregnant women should modify Makarasana by placing a bolster or cushion under the belly for support, allowing for comfortable relaxation.

c. Avoid this pose if you have any recent abdominal surgeries or injuries.


Makarasana Yoga, the Crocodile Pose, offers a sanctuary of relaxation and rejuvenation in the midst of a busy and demanding world. Through the gentle and nurturing shape of a resting crocodile, this pose invites you to find peace, release tension, and restore balance within yourself. By incorporating Makarasana Yoga into your regular yoga practice, you can experience deep relaxation, improved posture, and enhanced mental clarity.

Approach this pose with mindfulness, allowing yourself to fully surrender and embrace the serenity it brings. Embrace the transformative power of Makarasana and let the calmness of the crocodile infuse your body, mind, and spirit, enabling you to navigate life’s challenges with grace and tranquility.

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