Makarasana (Crocodile Pose)


Makarasana, also known as the Crocodile Pose, is a yoga posture that involves lying flat on the stomach and resting the head and shoulders on the hands. This pose is particularly beneficial for relieving tension in the neck and lower back.


  1. Lie flat on your stomach.
  2. Lift the head and shoulders slightly and place the chin in the palms of your hands.
  3. Elbows can be kept close together for a more pronounced arch in the spine or slightly apart to alleviate pressure on the neck.
  4. Adjust the position of the elbows to find a balance where you feel the effect evenly in both the neck and lower back. The spine should be completely relaxed.
  5. Relax the entire body and close your eyes.
  6. After a while, become aware of your body and surroundings, and gently release the posture.


  • – Natural and rhythmic breathing.
  • Optionally, practice breath awareness by inhaling and moving your awareness up along the spine from the tailbone to the neck, and exhaling while bringing your awareness back down from the neck to the tailbone. This can activate healing energies in the spine.


  • Stay in the pose as long as it’s comfortable


  • Physical: Concentrate on the lower back, relax the whole body, and focus on the breath.
  • Spiritual: Focus on Manipura Chakra (solar plexus chakra).


  • People with back conditions like an exaggerated lumbar curve should avoid this asana if it causes any pain.


  • Effective for those suffering from slipped discs, sciatica, and specific types of lower back pain.
  • Encourages the vertebral column to resume its normal shape and releases compression of the spinal nerves.
  • Beneficial for asthmatics and individuals with lung ailments, as it allows more air to enter the lungs.

Practice Note

Find the optimal elbow position to balance the effects on the neck and lower back.

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