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Asana Type:

Target Body Part:

Difficulty Level:

YCB Level:

Lying down

Legs, back, core, heart-opener


Level 1


Makarasana is a deeply restorative posture in the Padma Sadhana sequence. Crocodile pose is an excellent posture to use in between back strengthening poses because it relaxes the entire nervous system. 

Its name is derived from the Sanskrit words Makara, which means crocodile, and asana, which means pose.

How to do


Step 1

Place your hands on your stomach. Bend your right leg so that your thigh and calf form a 45-degree angle.

Step 2

Allow your left leg to stand straight behind you.

Step 3

Place your left cheek on the mat and turn your gaze to the right.

Step 4

Make a pillow with your hands beneath your left cheek.

Step 5

Rest for up to 15 minutes in this position. Inhale deeply.

Benefits of


  1. Provides deep relaxation

  2. Releases tension in the back

  3. Relieves stress

Cautions of


  1. Avoid moving your body in this asana because it will disrupt your practise.

  2. This asana is all about peacefully relaxing the body, so don't put any strain on it.

  3. Avoid performing this asana in a distracting environment as it may disrupt your peace of mind.

  4. Makarasana should not be practised by those who have an exaggerated lumbar curve.

Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.

Let's come together and build a Stress free, Depression free and Suicide free Japanese society with the power of Yoga!

Please contact for more details here.
-Team Patanjali Japan Foundation-
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