What is makarasana?

Makarasana (makar = crocodile, asana = pose) is a simple beginner-level resting posture, wherein the practitioner rests on his/her stomach and lifts the upper torso, while folding the legs. The shape of the body resembles that of a crocodile.

What is the technique to practice makarasana?

• Sthithi (starting pose) – Lie down on your stomach, face down.
• Bring the elbows under the shoulder and lift the upper torso, such that the elbows are together and the face is cupped in the palm of the hands.
• Fold the knees backward, such that the heels rest on the buttocks.
• Keep the feet and knees together; relax the muscles in the back and abdomen.
• Maintain shallow breathing. Maintain position for 10 counts.
• Inhale and return slowly to sthithi (starting) position. As you return, feel the vertebrae returning to their correct positions. Bring the hands back to the sides.
• Breathe normally. Repeat 3 to 6 times.
• The drishti (gaze) recommended is urdhva drishti (open sky gaze).

What are the benefits of practicing the crocodile pose?

• The stretching action energises and strengthens the muscles of the back with increased blood supply and makes them supple, elastic and flexible.
• The spinal chord and cartilages get rejuvenated for the same reason. This exercise is very good for retaining the arch of the spine and prevents backache. It also tones up the sympathetic nervous system.
• This is a very good beginners’ asana.

What are the contraindications for the crocodile pose?

• There are no known contraindications for this pose.

Some noteworthy points on makarasana:

Internal Links: Dharma (conditioning), Stress and Situational Awareness, Prana, Asana overview 1, Asana Overview 2, Asana Focus or gazing, Pranayama, Yama, Niyama, Bhujangasana

External Links: Prana, Chakra, Pancha Tattva, Pancha Prana, Pancha Kosha, Nadi,

• The crocodile pose is a preparatory asana to bhujangasana (cobra pose).