• Lie down on the floor on your stomach.
  • Fold your hands and keep the tip of the elbows on the ground with your fingers facing upwards. Keep your elbows shoulder distance apart.
  • Now, raise your shoulders and head. Keep your neck straight and look ahead.
  • Bend your head a little forward and place your chin in your palms.
  • Stretch out your legs with the toes facing outwards. 
  • Feel your body touching the ground.
  • Breathe normally and slowly and relax your muscles.
  • Stay in the asana for a few minutes until you feel completely relaxed.
  • To release from the position, gently remove your palms from the chin, 
  • bring your shoulders and head down, and roll over.

Precaution for makarasana                                                                       

  • Make sure that your body is comfortable while practicing the asana. 
  • If you have a serious back injury, it is best to avoid Makarasana. makarasana
  • For those with neck injuries, avoid any pressure or support for the neck and let it stand neutral. Otherwise, place a folded blanket around the neck as support during the asana.
  • If you are suffering from serious injuries and deep psychological issues, it is best to avoid the asana. 
  • Practice it only after consulting your doctor and under the supervision of a yoga teacher.

Advanced Variations Of Makarasana

  • You can proceed to the Shalabhasana or the Locust Pose as a variation to Makarasana.
  • All you need to do is take off your palms from the face, stretch out your arms forward without bending, and keep the palms facing each other. Turn your head down till your ears are parallel to the arms. Now, lift off your legs from the floor at a 60-degree angle and hold the pose.
  • Another variation is to go deeper into the Crocodile Pose. 
  • Raise your legs and bend them at the knees, bringing the soles of your feet towards your buttocks. 
  • The pelvic area must be perpendicular to the floor. Then, lift your torso by stretching your arms.


Benefits of makarasana

  • Makarasana offers deep relaxation for your shoulders and spine
  • It can cure asthma, knee pain, and any lung related issues
  • It helps in curing slip disc, spondylitis, and sciatica
  • The asana stretches the hip muscles
  • It relaxes your body completely                                    
  • It relieves the body and the mind of tension
  • Makarasana treats hypertension, heart diseases, and mental disorders
  • It stretches the muscles of the abdomen, chest, and neck, relieving fatigue and aches in those areas
  • The asana keeps backache at bay
  • Makarasana helps you to breathe slowly, efficiently, and deeply
  • It keeps you alert
  • The asana turns your mind inward, calming it and preventing anxiety
  • Makarasana releases all the tight knots in your body and makes it flexible