Crocodile PoseMakarasana

Makarasana, or Crocodile Pose, is a prone resting posture where you lie face down with the forehead cradled on crossed arms and the whole body softening into the floor. It encourages slow diaphragmatic breathing and a settled mind, and is often used to rest between back-strengthening poses. A grounding, low-effort pose for any level, it is taught gently and with care, women-first, in Kolathur.

1. 1

   Lie face down

   Lie prone on the mat with your legs extended back, feet hip-width apart and toes pointing outward so the heels fall gently inward.

   • Hold
2. 2

   Cradle the forehead

   Fold your arms in front of you, cross them loosely, and rest your forehead on the crossed forearms so the neck stays long and easy.

   ↓ Exhale
3. 3

   Soften and ground

   Let the chest, belly and hips melt toward the floor. Allow the lower back to release and the whole body to feel heavy and supported.

   ↑ Inhale
4. 4

   Rest and return

   Stay still and relaxed for the full hold. To come out, place the palms under the shoulders, gently press up and rest in a comfortable seat.

   • Hold

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

• ✓Encourages slow diaphragmatic breathing, which helps calm the nervous system
• ✓Releases tension around the shoulders, neck and lower back
• ✓Gives the spine a gentle, supported rest between back-bending poses
• ✓Promotes a settled, restful state of mind
• ✓Helps relax the muscles around the sacrum and lower spine

• Avoid or modify if you are pregnant, as lying prone is not suitable
• Take care with recent abdominal, chest or back injury and rest only within comfort
• Come out slowly if you feel any pinching in the lower back or neck

This is general guidance, not medical advice. If in doubt, check with your doctor.

Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.