How to Do Crocodile Pose (Makarasana): Step by Step Guide for Beginners
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What Is Crocodile Pose (Makarasana)?
Crocodile Pose, known in Sanskrit as Makarasana, is a reclining yoga posture practised lying on the stomach. It supports gentle opening through the chest and upper back while allowing the body to rest. This pose is often used between stronger postures or at the end of a practice to reduce muscular tension and encourage steady breathing.
Makarasana is simple in appearance but effective when practised with awareness. The focus is on relaxation, spinal ease and natural breath rather than physical effort.
When You Should Avoid This Pose
Avoid Crocodile Pose if you have an acute back injury or have recently had abdominal or spinal surgery. If lying on the front causes discomfort or pain, choose a different resting posture.
How to Do Crocodile Pose in 3 Easy Steps
1. Set up on the mat.
Lie flat on your stomach with your legs extended straight behind you. Allow the feet to relax and turn out naturally.
2. Support the upper body.
Cross your arms in front of you and rest your forehead on your forearms. Let the shoulders soften and the chest broaden gently.
3. Rest and breathe.
Stay in the pose for as long as feels comfortable. Breathe slowly and evenly, then release by pressing the hands into the floor and coming out gently.
Variation: Crocodile Pose with a blanket
Place a folded blanket under the chest or ribs to reduce pressure on the lower back and increase comfort.
Common Questions
Is Crocodile Pose suitable for beginners?
Yes. Crocodile Pose is suitable for beginners and is often used as a resting posture.
What areas of the body does Crocodile Pose target?
It targets the chest, upper back and spine while allowing the body to relax.
How long should Crocodile Pose be held?
It can be held for 1 to 5 minutes, depending on comfort and the needs of your practice.
Is Crocodile Pose a relaxation pose?
Yes. It is commonly used to support relaxation and steady breathing during yoga practice.
Preparatory Poses
- Cobra Pose, Bhujangasana
- Locust Pose, Shalabasana
- Superman Pose, Viparita Shalabasana
Follow Up Poses
- Child’s Pose, Balasana
- Corpse Pose, Savasana
