Alternative Name :-Crocodile Pose, Croco Posture, Dolphine, Makara Asan, Makar Asan, Makr, Magar, Magarmachh, Magarmach, Ghadial Asana, Makrasana

This asana is equal as makarasana-2 but in this asana legs are folded.

How to start OR How to reach the stretch :-

  • Lie down in prone position (Advasana) .
  • Both the legs will be together, palms resting on the ground, hands by the side of the body.
  • Now take your hands in front of your face, lift your face and let both of your hands rest on the both sides of your chin.
  • Now lift both of your legs upwards and rest your heels on your upper thigh joints.

How to end OR How to release the stretch :-

  • Remain in the posture for some time and then release the posture and relax.

How it help or Benfits of Makarasana-3:-

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

Precaution of Makarasana-3:-

  • If some one has Cancer or T.B. of the backbone it should not be practiced.
  • Yoga