Sunday, 25 September 2011

Makarasana - The Crocodile Pose

"Makar" is Sanskrit for 'crocodile'.


  1. Lie down on the floor on your stomach with your hands on the sides. Your chin and chest should also be touching the ground.
  2. Stretch out both legs to full length.
  3. Separate both legs and place them on the floor such that the toes are pointing outwards and heels inwards.
  4. The feet should be at right angles to the legs.
  5. Raise your head and trunk.
  6. Take your right hand under the left shoulder.
  7. Hold the left shoulder gently with your right hand.
  8. Grasp the right shoulder with your left hand gently.
  9. The two hands should be making a double triangle one above the other.
  10. Place your forehead on the triangle. Your face should be within the space created by both arms.
  11. Close your eyes and relax your whole body.
  12. Practice abdominal breathing. Remain in this position as long as you are comfortable.
  13. Turn over.
  14. Lie on your back and start again.


  • Makarasana is the perfect pose for relaxation of both mind and body.
  • It helps relieve fatigue after a strenuous yoga session.
  • The asana helps keep control over high blood pressure.
  • Breathing problems and genito-urinary disorders are cured.
  • Makarsana is beneficial to the digestive system.
  • It helps get rid of flatulence and scoliosis.


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