Crocodile Yoga Pose
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Stretching
- Type
- Stretching
Crocodile Yoga Pose (Makarasana) is a prone, restorative stretch done with body weight only, lying face-down with your forehead resting on stacked arms. It gently releases tension in the lower back, spine, shoulders, and neck while you settle into slow diaphragmatic breathing, making it a calming recovery pose between more demanding work.
How to do the Crocodile Yoga Pose
- 1Lie face-down on a mat with your legs extended straight behind you and the tops of your feet resting on the floor.
- 2Let your heels fall slightly outward and your toes turn in, so your lower back can relax rather than arch.
- 3Bend your elbows and stack your forearms on the floor in front of you, crossing them loosely so each hand rests near the opposite elbow.
- 4Lower your forehead onto your stacked arms, letting your head feel fully supported with no strain in your neck.
- 5Soften your shoulders away from your ears and let your chest, belly, and hips sink into the floor.
- 6Breathe slowly into your belly, feeling it press gently against the mat on each inhale and release on each exhale.
- 7Hold for several slow breaths, staying relaxed and letting your lower back release with each exhale.
- 8To finish, slide your hands beside your chest, press up gently, and rest in a neutral seated or kneeling position.
Form tips
- Stack your arms at whatever height keeps your neck long and comfortable — fold them flatter or pile them higher to suit your build.
- Let the breath lead the pose: long, quiet exhales are what coax the lower back and shoulders to release.
- Keep your whole body passive — there is nothing to lift or hold, so let gravity do the stretching.
- If your lower back feels compressed, widen your feet further apart and let your hips spread on the mat.
- Place a thin cushion under your forehead or chest if lying flat feels uncomfortable.
Common mistakes
- Tensing the shoulders up toward the ears, which keeps the neck and upper back tight and defeats the pose's purpose.
- Holding the breath or breathing shallowly into the chest, so the relaxation and lower-back release never happen.
- Cranking the neck to one side instead of resting the forehead squarely on the arms, which strains the neck.
- Keeping the legs and glutes actively clenched, which stops the lower back from settling and releasing.
- Treating it like a strength move and trying to lift the head or chest, instead of letting the body go heavy.
Frequently asked questions
What does Crocodile Yoga Pose do?
It is a prone relaxation pose that releases tension in the lower back, spine, shoulders, and neck while encouraging slow diaphragmatic breathing. It is used for recovery and calming the body rather than building strength.
Is Crocodile Pose good for beginners?
Yes. It needs no equipment beyond your body weight and a mat, and there is nothing to lift or balance, so it is one of the most accessible restorative poses for any level.
How long should I hold Crocodile Pose?
Stay for several slow breaths to a few minutes, however long it takes for your lower back and shoulders to relax. Let each exhale guide the release rather than watching a clock.
Where should I feel Crocodile Pose?
You should feel a gentle easing across the lower back and shoulders and a sense of the whole spine settling. It is a soft release, not an intense stretch — there should be no pain.
Is Crocodile Pose a good way to relax the lower back?
Yes. Lying face-down with the legs turned out lets the lower back decompress, and the slow belly breathing helps the surrounding muscles let go, which is why it is often used to unwind the spine.
