Makarasana – Crocodile/ Dolphin posture

By Prana Yoga | In All Yoga Postures, Back Bends, Relaxation Postures | on June 11, 2014


Variation 1


  • Lie on your stomach, lift your chest up and bring your elbows under your shoulder.
  • Place the palms on the cheeks and adjust the elbows so that your neck region (cervical) and the lower back (lumbar region) have got the same amount of pressure/stretch.
  • Stay here up to one minute.

Variation 2


  • From the position mentioned above, bend your right knee trying to kick your hips with the heel, straighten the right knee and do the same with the left knee. Keep alternating this motion for up to one minute while breathing deeply.


  • Gives relief from the back and shoulder pain.
  • Good for herniated disc, slip disc, disc prolapse and spondylitis. (Its advised to remain in this asana for extended period of time as it encourages the vertebral column to resume its normal shape and release the compression of the nerves. You can do this posture while watching TV or reading)
  • It stretches the chest and strengthens the diaphragm, so its a good posture for asthma.


  • People with exaggerated lumbar curve should not practice this asana if any pain is experienced.




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