Makra means crocodile. In the final position of the posture, it looks like a crocodile.
Sthiti: Lie down on the prone with the hands above the head keeping straight alongside the head resting the palms on the ground, touching the chin on the floor and legs together soles facing up. Keep the body from toes to head in a straight line.
1. Keep the legs apart; heels facing each other, toes facing outwards.
2. Fold the right hand and place the right palm on the left shoulder. Then similarly keep the left palm on the right shoulder. Keep the chin on the point where the two arms cross.(rest and relax in this posture).
3. Remove the left palm and unfold the left hand, similarly the right palm and right hand and come back to position No.1
4. Bring the legs together i.e come back to the sthiti.
Benefits of Makarasana(crocodile Posture):
It gives relaxation to the entire body.
This posture is useful for many ailments caused by tensions like Hypertension, Insomnia etc.
Mode of bending :
In the final position keep the elbows on the floor instead of keeping the biceps. And touch the heels on the ground
Mode of breathing: Normal breathing in the final Position.