Makarasana Meaning, Steps, Benefits, Precautions and Contraindications

Meaning of Makarasana

Makarasana is consisted of two words: Makar means ‘crocodile’ and asana means ‘yoga pose’. It is pronounced as ‘Mah-car-ah-SUN-uh’. It is one of the finest relaxation yoga posture, is being practiced after yoga drill for body restoration. If it is done through proper technique, its benefits will enhance manifolds. We will also discuss here about precaution and contraindication of crocodile pose. The practice of it helps to relax the body and mind.

Steps-How to do step by step

  • Lie down flat, with chin, chest and abdomen touching the ground.
  • Spread your legs about 40 cm apart and place them on the flat surface in such a way that the heels face each other and toes point outward.
  • Now, keep your right palm above the left palm just beneath your forehead.
  • Slowly close eyes and relax your whole body.
  • Do normal breathing and try to maintain the position as long as you can.

Health benefits

  • It helps to make your nervous system de-stress, refresh and rejuvenated.
  • It is one of the best relaxation yoga poses.
  • It is beneficial in case of soothing of spine as well as the back region.
  • It is beneficial in case of asthma and dyspepsia.
  • It is helpful in keeping the spine flexible and provides deep relaxation.
  • Removes mental and physical fatigue.
  • It helps to open the Svadhisthana Chakra, which the hub of desire and the primal urge and also related to spiritualism.
  • It is beneficial in case of ailments such as slip disc, spondylitis, and sciatica.
  • It should be made practice by the patients of hypertensions, stress and mental disorders.
  • It stretches the muscles of the buttocks, legs, and also the back of the arms and legs.
  • Basically, it is the pose to combat stress.
  • The basic motto of the pose to release strain caused by other poses while practicing.

Important facts

  • It is one of the best stress relieving yoga pose.
  • Level of difficulty: Beginner
  • Also known as Crocodile pose
  • Target: Chest & Back
  • The nervous system is fully engaged.
  • Style: Hatha Yoga
  • Strengthens: Shoulders, Arms and Chest
  • Stretches: Arms, Legs and Buttocks
  • Duration: Approx. 5 minutes
  • Therapeutically, it is good for fatigue, high blood pressure, cardiac ailments, insomnia and anxiety.
  • Anatomically, it works on lower back.


  • It shouldn’t be done in case of pregnancy
  • Back injury
  • Neck injury
  • inflated lumbar curves
  • Psychological issues
  • It shouldn’t be practice if blood pressure is too high.
  • It also shouldn’t be practiced if there are some abdominal injuries.


  • Try to make your body more and more relax and cool to extract maximum benefits.
  • In case of neck injury, one should keep folded blanket.
  • If you are experiencing something, don’t wander your mind, better to allow these to pass.
  • Ensure that your spine is straight.
  • Try to skip body movements.
  • Eyes should be closed.

Preparatory pose

  • Bhujangasana
  • Shalbhasana
  • Dhanurasana
  • Ustrasana
  • Salamba Sarvangasana

Follow up pose

  • Balasana
  • Savasana
  • Shashkasana
  • Padmasana


  • Gheranda Samhita
  • Yoga and Kriya by Swami Satyananda Saraswati

Modification and variation

Lie flat on the stomach with the head and shoulders raised off the ground. The head is cupped in the palms with the elbows resting on the ground. Relax the whole body and close the eyes. Be aware of the natural and rhythmic breathing pattern.

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