Makarasana | Crocodile Pose: Steps and benefits

Makarasana is beneficial in relaxing the muscles of the entire back region instantaneously.  It can be performed by individuals suffering from a slipped disc and sciatica.

Crocodile Pose, makarasana, yoga

Step-wise instruction to do the asana:

  • Lie down flat on your stomach.
  • Bring your legs near to each other.
  • Raise your head and shoulders and place your chin in your arms.
  • The elbows should be touching the ground.
  • Adjust your elbows (not too far away or too close to each other) in such a way that, your neck and lower back are relaxed.
  • There should be no pressure or tightness in any part of your body.
  • Close your eyes, breathe normally and maintain this position as long as you want.



  • This pose is beneficial for people with a slipped disc, sciatica and simple low back pain.
  • Good for asthmatics and individuals with other lung disorders.

back pain, woman suffering with back pain

Mind level:

  • Relaxes the mind and increases the awareness.

Emotional level:

  • It increases the self-confidence.


  • People with exaggerated lumbar curve should not do this asana.
  • In case anyone experiences pain while practising this asana, avoid doing it.

Consult a top Yoga & Naturopathist

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  • Asana Pranayama Mudra Bandha. Swamy Satyananda Saraswati. Yoga publications trust, Ganga darshan Munger, Bihar, India.

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