Makarasana – Dolphin Yoga Pose

Makarasana- dolphin pose L1
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Position of Readiness:
Start by kneeling down.

Lean forward placing the elbows on the floor at shoulder width apart, bind the hands together in front of you, resting on the forearms and knees.
Extend the legs behind you, pulling the pelvis towards the ceiling, so your body is on a V shape,  keep the feet hip width apart with the toes curled in.

Hold this position for about 30 seconds, breathing normally.

Dolphin Yoga Pose helps to build upper body strength required for the headstand.
Calms the brain and helps relieve stress and mild depression
Stretching the shoulders, hamstrings, calves, and arches
strengthening the arms and legs
It Helps relieve the symptoms of menopause
Relieves menstrual discomfort when done with head supported
Helps prevent osteoporosis
Improves digestion
Relieves headache, insomnia, back pain, and fatigue
Therapeutic for high blood pressure, asthma, flat feet, sciatica

Makarasana- Crocodile Yoga Pose

Makarasana (Crocodile Yoga Pose) pic credit Eyogaguru

‘Makara’ means ‘Crocodile’. While doing this Asana body resembles the shape of ‘crocodile’, hence it is known as Makarasana. It is also considered a relaxative Asana like Savasana. Makarasana increases the heat of the body.

There are two versions of Makarasana practiced in (1) prone position and (2) supine position.

Makarasana (prone position)

Position of readiness

Lie face down on the floor on your stomach, hands stretched backwards close to the thighs and the legs straight.


Slowly spread out both the legs. The toes should remain out and heels inward.

Slowly fold the left hand at elbow bringing it from below the armpit. Place it in the right shoulder. Fold the right hand at the elbow and place it on the left shoulder.

Place your head on the triangle made by both the elbows. If it is difficult to rest the head, keep chin between the elbows


As all the muscles are relaxed, as well as the heart beats and the breathing also slow down. Though the basic operation turns slow, the body gets good rest.

This is beneficial in Asthma. It corrects the acquired wrong process of respiration

Abdominal muscles get massage.


Those having heart problem, obesity, gas or high blood pressure should not practice it.

Also see Makarasana – 2

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