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Other Names

Crocodile Pose, Croco Posture, Dolphine, Makara Asan, Makar Asan, Makr, Magar, Magarmachh, Magarmach, Ghadial Asana, Makrasana


'Makara' means 'Crocodile'. While doing this Asana body resembles the shape of 'crocodile', hence it is known as Makarasana. It is also considered a relaxative Asana like Savasana. Makarasana increases the heat of the body.

How to reach the stretch

  • Lie on your belly, with the arms crossed under your head. Turn your head to one side and rest your head on your arms.
  • Close the eyes and let your whole body relax into the floor.
  • Breathe deeply, pressing the belly down into the floor with each inhalation and hold for 6-10 breaths. With each exhalation allow your body to relax deeper into the floor.

How to release the stretch

    To release: bring the palms under your shoulders and slowly press up into child pose or roll over onto your back.


  • As all the muscles are relaxed, as well as the heart beats and the breathing also slow down.
  • Though the basic operation turns slow, the body gets good rest.
  • This is beneficial in Asthma.
  • It corrects the acquired wrong process of respiration due to Asthma etc.
  • Abdominal muscles get massaged.


  • Those having heart problem, obesity, gas or high blood pressure should not practice.
  • Reduces stress and tension, promotes sleep, regulates blood pressure and reduces anxiety.

Next: Makarasana-2

Overview Yoga Asana
Yoga Pranayama
Yoga Kriyas
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