Crocodile Pose

Makarasana

mah-kah-RAH-sah-nah

Crocodile Pose (Makarasana) is a beginner restorative yoga pose that encourages deep, slow diaphragmatic breathing.

A calming prone rest pose lying on your belly with your head supported on your forearms. Crocodile Pose encourages deep belly breathing as the abdomen presses gently into the floor. It is a soothing way to release the back and quiet the mind between more active poses.

How to do Crocodile Pose

1. Lie face down on your mat with your legs extended behind you, about hip-width apart or a little wider. Let your toes turn in or out, whichever feels comfortable.
2. Stack your forearms in front of you, one on top of the other, and rest your forehead on them. Keep your elbows relaxed and your shoulders away from your ears.
3. Soften your legs, buttocks, and lower back, letting the whole body be heavy on the floor.
4. Breathe slowly into your belly, feeling it gently press into the mat on each inhale and soften on each exhale.
5. Stay for one to three minutes, then press your hands down to come up slowly or roll onto your side.

Benefits of Crocodile Pose

• Encourages deep, slow diaphragmatic breathing
• Releases tension in the back and shoulders
• Promotes relaxation and calm
• Provides a restful pause between active poses
• Gently opens the front of the hips

Muscles Engaged

Modifications & Variations

• Place a folded blanket under the chest or hips for added comfort
• Rest your forehead on stacked fists or a folded towel instead of your forearms
• Turn your head to one side with your cheek on your hands if the neck feels strained

Cautions

• Avoid during pregnancy or after recent abdominal surgery
• Use caution with neck or shoulder discomfort; rest the head in a position that feels comfortable
• Skip this pose if lying face down causes discomfort or difficulty breathing

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