Lie prone, the chest should touch the ground and both the legs stretched out. Hold the head with both the arms. This is Makarasana that increases the heat of the body.

Note:- '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.

Technique :-

1. Take prone lying position, hands by the side of the thiqhs.
2. Slowly spread out both the legs. The toes should remain out and heels inward.
3. 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.
4. Place your head on the triangle made by both the elbows.

1. You can bring either hand on the shoulder from below the armpit.
2. If it is difficult to place one elbow on the other place both elbows slightly apart.
3. Head should remain inside elbow.
4. If it is difficult to rest the head, keep chin between the elbows

1. This is beneficial in Asthma.
2. For those who have acquired wrong process of respiration (due to Asthma etc.) this Asana is more useful.
3. Abdominal muscles get automatic massage.
4. Those having heart problem, obesity, gas or high blood pressure should not practice it.

Technique :-

1. Lie down in prone position as in Shavasana.
2. Both the legs will be together, palms resting on the ground, hands by the side of the body.
3. Spread both the hands in line with shoulders, palm resting on the ground, keep fingers together in straight position.
4. Place your right heel in between the big toe and second toe of the left foot.
5. Bring both the feet to your left side till right toe touches the ground.
6. Take your head and neck towards right side it is the complete position of Asana.
7. You can devote 30 to 60 second easily in this pose.
8. You can repeat the same on other side except position of head and neck will go towards the opposite direction.

Remember:-

1. Remember that if you have stiff back, special care should be taken.
2. Remember if along with legs back also turns allow it to be.
3. If some one has Cancer or T.B. of the backbone it should not be practised.

Benefits and Limitations:-

1. It is very useful in Spondalities of Lumber region.
2. It also maintains flexibility of Backbone and gives exercise to the nerves attached to the spine.
3. This is also beneficial in Sciatica Problem.