मकरासन

Makarāsana

Crocodile Posture

Sources: Gheraṇḍa Saṃhitā 2.40

Classical Description

The Gheraṇḍa Saṃhitā (2.40) describes:

“Lying face down on the ground, with the chest touching the earth, legs extended backward, hold the head with both hands. This is Makarāsana, which increases bodily heat.”

The posture imitates the crocodile (makara) resting on the water’s edge, with head supported and body extended.

Technique

  1. Lie face down on the floor
  2. The legs extend backward, comfortably separated
  3. The feet may point outward or inward according to comfort
  4. Bend the elbows and cross the forearms
  5. Place the forehead or chin on the crossed forearms
  6. Alternatively, rest the head on interlaced hands
  7. The entire body relaxes, sinking into the floor
  8. Breathing becomes natural and deep

Benefits According to the Texts

The Gheraṇḍa Saṃhitā indicates that Makarāsana:

  • Increases bodily heat (dehāgni-vardhanam)
  • Provides deep rest
  • Relieves spinal tension
  • Benefits the respiratory system due to the chest position
  • Calms the nervous system
  • Serves as a resting posture between more intense āsanas

Notes

Makara is a mythical aquatic creature, generally translated as “crocodile” or “sea monster”, the vehicle of the god Varuṇa. This āsana is especially valuable as a resting posture, equivalent to Śavāsana but face down. It allows relaxation while maintaining a gentle spinal extension. The texts recommend it for recovery after intense back extensions.