Crocodile Yoga Pose
Description
Crocodile Pose (Makarasana) is a restorative yoga pose where you lie face down with your forehead resting on stacked hands. The position decompresses the lower back, calms the nervous system, and is often used between active poses or as a cool-down. It teaches deep, conscious belly breathing.
Equipment Required
Crocodile Yoga Pose Instructions
- Lie face down on the floor with legs extended back.
- Place your forearms on the floor in front of you, stacked one on top of the other.
- Rest your forehead on your top forearm.
- Let your legs relax. Feet can be hip-width apart with toes turned out, or together — whatever is most comfortable.
- Close your eyes. Breathe deeply into your belly.
- Feel your belly press into the floor on each inhale and release on each exhale.
- Hold for 1 to 5 minutes. This is a restorative pose — relax fully into it.
- To exit, slowly press up to a kneeling position.
Crocodile Yoga Pose Form & Visual
Crocodile Yoga Pose Benefits
- Decompresses the lower back
- Calms the nervous system
- Teaches deep belly breathing
- Restorative — useful between active poses or as cool-down
- Reduces stress and anxiety
- No equipment needed
Crocodile Yoga Pose Muscles Worked
- Lower back (gentle decompression)
- Diaphragm (deep breathing)
- Full body (relaxation)
Crocodile Yoga Pose Variations & Alternatives
- Child’s Pose (kneeling rest)
- Sphinx Pose (lift onto forearms)
- Constructive Rest Position (face up)
- Crocodile with Pillow Under Forehead
