Health Benefits of Makarasana & How to Do It?

Makarasana Pose, also known as the Crocodile Pose, is a restorative yoga posture that promotes deep relaxation and improves spinal health. Learn how to perform it correctly and its key benefits.
Explore Plans
Check Health Insurance Plans
Get Quote
3 min
29-May-2025

Makarasana, also known as the Crocodile Pose, is a deeply relaxing yoga posture that helps calm the mind and body. This asana is commonly practised at the end of a yoga session or during therapeutic yoga routines. It is known for its ability to release tension from the spine, improve posture, and enhance overall well-being.

Makarasana is a restorative pose that focuses on controlled breathing and full-body relaxation. Unlike active yoga postures, this pose allows the body to rest in a state of deep stillness, making it particularly beneficial for individuals suffering from stress, anxiety, back pain, and fatigue.

Regular practice of Makarasana can also aid in better digestion, improved blood circulation, and enhanced lung function. This article provides detailed insights into the importance, benefits, and correct technique of Makarasana, helping you incorporate this rejuvenating pose into your daily wellness routine effectively.

What is Makarasana pose and why is it important

Makarasana, or Crocodile Pose, is a yoga posture that focuses on deep relaxation and spinal alignment. The name is derived from the Sanskrit words "Makara" (crocodile) and "Asana" (pose). When performed correctly, the body mimics the shape of a resting crocodile, allowing the spine to stretch and relax.

This pose is significant because it relieves tension from the lower back, shoulders, and neck. Many people experience back discomfort due to prolonged sitting, poor posture, or stress. Makarasana helps counteract these issues by promoting spinal health and reducing muscle stiffness.

Additionally, this posture plays a crucial role in deep breathing exercises. By lying in a relaxed position, practitioners can focus on slow and controlled breathing, which helps in reducing stress, improving lung capacity, and enhancing mental clarity.

Makarasana is also beneficial for individuals suffering from insomnia, anxiety, and hypertension. It promotes relaxation, making it easier to fall asleep and maintain a healthy sleep cycle. This makes it an essential part of therapeutic and restorative yoga practices.

Pro Tip

Avail hospitalisation and treatment benefits with health insurance plans starting at just Rs. 15*/day.

life insurance

Health benefits of Makarasana Pose

Relieves back pain and improves posture

Makarasana stretches the spine and relaxes back muscles, reducing pain caused by prolonged sitting or incorrect posture. It also corrects spinal alignment, preventing chronic pain issues.

Reduces stress and anxiety

This pose encourages deep breathing, which helps activate the parasympathetic nervous system. As a result, it lowers stress levels, calms the mind, and reduces anxiety.

Enhances lung function

By promoting deep and controlled breathing, Makarasana improves oxygen intake, which is beneficial for individuals suffering from respiratory issues like asthma.

Aids digestion

Lying in the Crocodile Pose helps massage internal organs, especially the digestive system. This helps in reducing bloating, indigestion, and constipation.

Promotes better sleep

Practising this pose before bedtime can relax the nervous system and prepare the body for restful sleep. It is beneficial for people suffering from insomnia.

Helps manage hypertension

By reducing stress and promoting deep relaxation, Makarasana helps in maintaining normal blood pressure levels, which is essential for people with hypertension.

How to perform Makarasana pose correctly

Performing Makarasana correctly ensures maximum benefits and prevents strain on the body. Follow these steps to do it properly:

  • Lie on your stomach – Start by lying face down on a yoga mat with your legs extended straight. Keep your feet slightly apart, allowing your body to rest comfortably.

  • Place your arms in a relaxed position – Fold your arms in front of you and rest your forehead on your hands. Ensure your elbows are spread apart to provide enough space for your upper body to relax.

  • Adjust your legs for comfort – Keep your toes pointing outward and let your heels rest naturally. Your legs should be relaxed, with no unnecessary tension.

  • Focus on deep breathing – Take slow, deep breaths through your nose. Hold each breath for a few seconds before exhaling gently. Feel your abdomen expand and contract with each breath.

  • Hold the posture – Remain in this position for 3 to 5 minutes, allowing your body to enter a state of complete relaxation.

  • To exit the pose, slowly bring your hands down to your sides and gently roll onto your back or push yourself up into a seated position.

By practising Makarasana regularly, you can relieve stress, reduce back pain, and improve your posture naturally.

What are the types of Makarasana

1. Upper Body Lift Makarasana
In this variation, lie flat on your stomach with legs extended behind you. Place your palms on the floor for support and gently lift your upper body from the waist upwards, keeping your lower body grounded. This posture strengthens the spinal muscles and enhances upper back posture, making it ideal for those with sedentary lifestyles.

2. Leg Lift Makarasana
Begin in the traditional Makarasana pose, lying on your stomach with your forehead resting on stacked hands. Inhale deeply and lift both legs off the ground while keeping them straight. This version focuses on strengthening the glutes, hamstrings, and lower back while also activating the core.

3. Full Body Lift Makarasana
Lie on your stomach with arms stretched either in front or beside your body, depending on your comfort level. Simultaneously raise your head, chest, arms, and legs off the floor, engaging both your core and back muscles. Hold the position for a few breaths before gently lowering down. This advanced variation builds overall back strength and improves body balance.

Best tips to improve your Makarasana pose

Use a soft yoga mat

A well-cushioned mat provides comfort and support, reducing strain on your back and stomach.

Keep your body fully relaxed

Avoid tensing your muscles. Let your shoulders, back, and legs remain loose for a deeper relaxation effect.

Maintain a steady breathing pattern

Focus on slow and deep inhalations and exhalations to enhance relaxation and lung function.

Adjust arm placement for comfort

Experiment with different arm positions to find the most relaxing and comfortable posture.

Practise in a quiet space

A calm and peaceful environment helps enhance the relaxation effects of Makarasana.

How does Makarasana pose help in stress relief

Activates the parasympathetic nervous system

This pose helps lower heart rate and blood pressure, shifting the body into a state of deep relaxation.

Encourages mindful breathing

By focusing on deep and slow breathing, Makarasana reduces stress and anxiety, promoting a calm and focused mind.

Relaxes the entire body

Makarasana relieves tension in the muscles, spine, and nervous system, making it an excellent stress-relief technique.

Helps release emotional stress

Spending a few minutes in this pose calms the mind and promotes emotional stability, reducing mental fatigue and irritability.

Improves blood circulation

By reducing tension and improving oxygen flow, Makarasana enhances overall blood circulation, which helps reduce stress and improve energy levels.

How long to hold Makarasana Pose?

You can hold the Makarasana pose for 3 to 5 minutes, depending on your comfort and experience level. Beginners may start with 1–2 minutes, gradually increasing the duration to enhance relaxation and spinal alignment benefits.

Who should avoid practising Makarasana pose

1. Pregnant women

Makarasana requires lying on the stomach, which is not recommended during pregnancy, especially in later stages.

2. Individuals with severe spinal injuries

People with serious spinal conditions or recent surgeries should avoid this pose, as it may put pressure on the spine.

3. Those with breathing difficulties

Although this pose promotes deep breathing, individuals with severe respiratory issues should consult a doctor before practising it.

4. People with severe neck or shoulder pain

If you have an existing neck or shoulder injury, Makarasana may aggravate discomfort and should be performed only under expert supervision.

5. Those with extreme fatigue or dizziness

People who experience chronic dizziness, vertigo, or extreme weakness should avoid this pose, as lying face down for extended periods may cause discomfort.

Conclusion

Makarasana is a powerful restorative yoga pose that promotes deep relaxation and overall well-being. It helps relieve stress, improve posture, enhance lung function, and aid digestion. By incorporating this asana into your daily routine, you can experience both mental and physical relaxation.

Whether you are looking to reduce back pain, manage hypertension, or improve sleep quality, Makarasana offers numerous health benefits. However, individuals with specific health conditions, including pregnancy and spinal injuries, should consult a doctor before practising.

Regular practice, combined with proper breathing techniques and a peaceful environment, will help you achieve the best results. Embrace Makarasana as part of your yoga journey for a healthier and more balanced lifestyle.For those seeking a convenient and reliable way to explore health insurance plans, consider Bajaj Finance Insurance Mall. We partner with numerous insurers, providing a diverse selection of health plans to cater to varying needs and budgets. Our online platform allows you to effortlessly compare policies, and select the ideal plan to safeguard your health and finances. With Bajaj Finserv, securing the right health insurance coverage is a hassle-free and informed decision.

Also Read

Health Benefits of Bhujangasana

Health Benefits of Tadasana

Benefits of Sarvangasana

Frequently asked questions

What are the key benefits of Makarasana Pose?
Makarasana, or Crocodile Pose, helps relieve back pain, reduce stress, improve posture, and enhance lung function. It also promotes better sleep, aids digestion, and lowers blood pressure. Regular practice relaxes the nervous system and reduces fatigue, making it an excellent pose for overall well-being.

Can beginners easily perform Makarasana Pose?
Yes, Makarasana is beginner-friendly as it requires no flexibility or strength. Simply lie on your stomach, rest your forehead on your arms, and breathe deeply. It’s a gentle, restorative pose, making it perfect for those new to yoga or seeking relaxation.

How long should I hold the Makarasana Pose?
For best results, hold Makarasana for 3 to 5 minutes, allowing the body to fully relax. If using it for stress relief or deep breathing, you can extend the duration to 7–10 minutes as long as you remain comfortable.

Is Makarasana Pose beneficial for back pain?
Yes, Makarasana relieves back pain by gently stretching the spine and relaxing back muscles. It helps correct posture, reduce tension, and improve spinal alignment. Regular practice can prevent chronic back discomfort caused by prolonged sitting or poor posture.

What is Makarasana used for?

Makarasana (Crocodile Pose) is primarily used for relaxation and spinal alignment. It helps release tension from the back and shoulders, making it ideal after intense yoga sessions. It also aids in calming the nervous system and reducing stress.

What are the benefits of Crocodile Pose?

Crocodile Pose offers several benefits:

  • Relieves lower back pain and improves posture

  • Promotes deep breathing and relaxation

  • Reduces stress, anxiety, and fatigue

  • Enhances lung function and blood circulation

Soothes the nervous system and supports emotional balance

What are the procedures and benefits of Mandukasana and Makarasana to control hypertension?

  • Mandukasana (Frog Pose): Sit in Vajrasana, form fists and place them on your abdomen. Inhale deeply, exhale, and bend forward, pressing your fists gently into your belly.

  • Makarasana: Lie on your stomach, hands under your head, legs relaxed. Focus on deep breathing and stillness.

Benefits for Hypertension:
Both poses stimulate the abdominal organs, calm the nervous system, reduce stress, and promote better blood circulation—key elements in managing high blood pressure naturally.

Who should not perform Makarasana?


Avoid Makarasana if you:

  • Have severe back or neck injuries

  • Are recovering from abdominal surgery

  • Experience discomfort or pain while lying on the stomach

  • Are pregnant (consult a yoga therapist for modified poses)

Show More Show Less

Bajaj Finserv App for all your financial needs and goals

Trusted by 50 million+ customers in India, Bajaj Finserv App is a one-stop solution for all your financial needs and goals.

You can use the Bajaj Finserv App to:

Apply for loans online, such as Instant Personal Loan, Home Loan, Business Loan, Gold Loan, and more.

  • Explore and apply for co-branded credit cards online.
  • Invest in fixed deposits and mutual funds on the app.
  • Choose from multiple insurance for your health, motor and even pocket insurance, from various insurance providers.
  • Pay and manage your bills and recharges using the BBPS platform. Use Bajaj Pay and Bajaj Wallet for quick and simple money transfers and transactions.
  • Apply for Insta EMI Card and get a pre-approved limit on the app. Explore over 1 million products on the app that can be purchased from a partner store on Easy EMIs.
  • Shop from over 100+ brand partners that offer a diverse range of products and services.
  • Use specialised tools like EMI calculators, SIP Calculators
  • Check your credit score, download loan statements, and even get quick customer support—all on the app.
Download the Bajaj Finserv App today and experience the convenience of managing your finances on one app.

Do more with the Bajaj Finserv App!

UPI, Wallet, Loans, Investments, Cards, Shopping and more

GET THE APP

Disclaimer

*T&C Apply - Bajaj Finance Limited (‘BFL’) is a registered corporate agent of third party insurance products of Bajaj Allianz Life Insurance Company Limited, HDFC Life Insurance Company Limited, Life Insurance Corporation of India (LIC), Bajaj Allianz General Insurance Company Limited, SBI General Insurance Company Limited, ACKO General Insurance Company Limited, HDFC ERGO General Insurance Company, TATA AIG General Insurance Company Limited, ICICI Lombard General Insurance Company Limited, New India Assurance Limited, Chola MS General Insurance Company Limited, Zurich Kotak General Insurance Co. Limited , Star Health & Allied Insurance Co. Limited, Care Health Insurance Company Limited, Niva Bupa Health Insurance Company Limited , Aditya Birla Health Insurance Company Limited and Manipal Cigna Health Insurance Company Limitedunder the IRDAI composite CA registration number CA0101. Please note that, BFL does not underwrite the risk or act as an insurer. Your purchase of an insurance product is purely on a voluntary basis after your exercise of an independent due diligence on the suitability, viability of any insurance product. Any decision to purchase insurance product is solely at your own risk and responsibility and BFL shall not be liable for any loss or damage that any person may suffer, whether directly or indirectly. Please refer insurer's website for Policy Wordings. For more details on risk factors, terms and conditions and exclusions please read the product sales brochure carefully before concluding a sale. Tax benefits applicable if any, will be as per the prevailing tax laws.. Tax laws are subject to change. BFL does NOT provide Tax/Investment advisory services. Please consult your advisors before proceeding to purchase an insurance product. Visitors are hereby informed that their information submitted on the website may also be shared with insurers. BFL is also a distributor of other third party products from Assistance Services providers such as CPP Assistance Services Pvt. Ltd., Bajaj Finserv Health Ltd. etc. All product information such as premium, benefits, exclusions, sum insured, value added services, etc. are authentic and solely based on the information received from the respective insurance company or the respective Assistance service provider company.



Note – While we have made all efforts and taken utmost care in gathering precise information about the products, features, benefits, etc. However, BFL cannot be held liable for any direct or indirect damage/loss. We request our customers to conduct their research about these products and refer to the respective product’s sales brochures before concluding their sale.

Show All Text