BeginnerproneMakarasana
मकरसन
Makarasana, Crocodile Pose, is a prone relaxation posture where the practitioner lies face down with the forehead resting on stacked hands and the legs spread comfortably apart. The natural curve of the lower back is supported by the gentle pressure of the abdomen against the floor, promoting diaphragmatic breathing. This pose is deeply restful and is used therapeutically for back conditions and respiratory issues.
Anatomy Involved
Benefits
- Promotes deep diaphragmatic breathing
- Relaxes the entire body and nervous system
- Therapeutic for lower back pain
- Reduces stress and anxiety
- Beneficial for respiratory conditions
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Pregnancy
- Severe neck pain
- Acute abdominal conditions
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Press the pubic bone gently into the floor
- 2Engage the legs by pressing the tops of the feet down
- 3Lengthen the back of the neck — gaze slightly forward
- 4Draw the shoulder blades toward the spine
- 5Keep the gluteal muscles firm but not clenched
- 6Surrender the weight of the body to the props and the floor
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
neck pain
Use a blanket under the forehead for comfort.
back pain
Place a thin blanket under the hips for support.
shoulder injury
Place arms in a comfortable position, not necessarily stacked.
knee injury
Place a blanket under the shins for comfort.
abdominal surgery
Use a rolled blanket under the hips to reduce pressure on abdomen.
Target Areas
Practice Flow
About this Pose
Makarasana, Crocodile Pose, is a prone relaxation posture where the practitioner lies face down with the forehead resting on stacked hands and the legs spread comfortably apart. The natural curve of the lower back is supported by the gentle pressure of the abdomen against the floor, promoting diaphragmatic breathing. This pose is deeply restful and is used therapeutically for back conditions and respiratory issues.
How to Practice
1. Floor पर face down लेट जाएं, आपके legs आपके hips से थोड़े चौड़े हों।
2. अपनी heels को inwards घुमाएं, जिससे आपकी toes outwards point कर सकें।
3. अपनी elbows को bend करें और अपने forehead को अपने hands पर टिकाएं, एक hand को दूसरे के ऊपर stack करें।
4. अपने shoulders को relax करें और अपनी back को broaden होने दें।
5. अपनी eyes को close करें और गहरी और समान रूप से श्वास लें।
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Featured in Sequences
Practice Makarasana as part of these guided sequences
Frequently Asked Questions
Common questions about Makarasana
What is Makarasana?
Makarasana, Crocodile Pose, is a prone relaxation posture where the practitioner lies face down with the forehead resting on stacked hands and the legs spread comfortably apart. The natural curve of the lower back is supported by the gentle pressure of the abdomen against the floor, promoting diaphragmatic breathing. This pose is deeply restful and is used therapeutically for back conditions and respiratory issues.
What are the benefits of Makarasana?
Promotes deep diaphragmatic breathing. Relaxes the entire body and nervous system. Therapeutic for lower back pain. Reduces stress and anxiety. Beneficial for respiratory conditions.
Who should avoid Makarasana?
Avoid this pose if you have: Pregnancy, Severe neck pain, Acute abdominal conditions.
How many steps are in Makarasana?
Makarasana is practiced in 10 steps. Floor पर face down लेट जाएं, आपके legs आपके hips से थोड़े चौड़े हों।
Is Makarasana suitable for beginners?
Yes, Makarasana is a beginner-friendly pose suitable for all levels.
What props are needed for Makarasana?
You may use: blanket, bolster. Props make the pose more accessible and comfortable.
What conditions does Makarasana help with?
Makarasana is therapeutic for: anxiety, insomnia, back pain, digestive problems, hypertension.
What poses should I do before Makarasana?
Prepare with: Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Makarasana with other poses