Makarasana is the crocodile’s rest — lying on the belly with the chest slightly lifted on stacked forearms, or simply with the head turned to one side. It is a therapeutic pose for tired backs and a natural counterpose after Bhujangasana, Dhanurasana and Shalabhasana.
Let the weight of the body be received by the floor. There is nothing to achieve.
How to practise
- Lie on the belly. Legs a little apart, toes pointing out.
- Stack the forearms and rest the forehead on them, or turn the head to one side with the arms beside you.
- Allow the belly to press into the floor on each inhale.
- Soften the buttocks and the lower back.
- After a minute, turn the head the other way.
Rest for 1–3 minutes, or as long as you need.
Benefits
- Relieves lower-back tightness
- Encourages diaphragmatic breathing
- Cools the body after strong backbends
- Reduces fatigue and mild anxiety
Precautions
Avoid lying on the belly in pregnancy or after recent abdominal surgery. If the lower back feels jammed, place a thin cushion under the pelvis.
