Crocodile Pose, also known as Makarasana, is a simple yet highly effective posture in yoga that promotes deep relaxation and rejuvenation.
This pose is particularly beneficial for those looking to relieve stress, calm the nervous system, and support proper breathing.
Unlike more active yoga postures, Crocodile Pose is restorative and allows the body to fully relax, making it a popular choice in Yin Yoga and Restorative Yoga practices.
In this article, we’ll explore how to practice Crocodile Pose, its numerous benefits, and why this pose is an essential addition to your yoga routine, especially if you’re looking to balance an active lifestyle with restful, healing poses.
What is Crocodile Pose (Makarasana)?
Crocodile Pose (Makarasana) is a prone (belly-down) yoga posture where the body lies on the mat with the arms folded under the head and the legs relaxed.
The name “Makarasana” comes from the Sanskrit words Makara (crocodile) and Asana (pose), symbolizing the posture of a crocodile floating effortlessly in water.
In this pose, the body is allowed to fully relax, with minimal effort required, promoting calm and stillness.
The primary focus of Crocodile Pose is on the breath and the spine, encouraging deep diaphragmatic breathing and gentle alignment of the lower back.
This posture is often used as a restorative pose between more strenuous yoga sequences or as a relaxation practice at the end of a session.
Benefits of Crocodile Pose
Despite its simplicity, Crocodile Pose offers a wide range of physical, mental, and emotional benefits.
Here’s how incorporating this pose into your practice can positively impact your overall well-being:
1. Relieves stress and anxiety
Crocodile Pose is incredibly calming for the mind and body.
The deep, relaxed breathing it promotes helps activate the parasympathetic nervous system, also known as the “rest and digest” system, which helps reduce stress and anxiety.
By lying on your belly with the head supported, you naturally slow down your breath and heart rate.
This makes Crocodile Pose perfect for winding down after a long day or stressful situation.
I’ve often used this pose at the end of a particularly challenging yoga class, and it never fails to leave me feeling grounded and calm.
2. Improves breathing and supports lung health
In Crocodile Pose, the position of the body encourages diaphragmatic breathing, which allows you to breathe deeply into your belly rather than shallowly into your chest.
This type of breathing strengthens the diaphragm and increases lung capacity, improving overall respiratory health.
For people who spend a lot of time sitting or experience shallow breathing due to stress, this pose is an effective way to retrain the breath.
Practicing Crocodile Pose regularly can help make deep breathing more natural and effortless.
3. Alleviates lower back pain
Crocodile Pose is gentle on the spine and helps to release tension in the lower back.
The position allows the spine to naturally align, which reduces compression and provides relief from back discomfort, particularly for those who suffer from mild lower back pain.
I’ve found that Crocodile Pose is especially helpful on days when my lower back feels tight from too much sitting.
The pose gives my back the chance to decompress without any strain, and I can feel the muscles softening with each breath.
4. Calms the nervous system
By promoting deep relaxation, Crocodile Pose calms the nervous system, helping to relieve emotional stress and mental fatigue.
The stillness of this pose combined with slow, mindful breathing activates the body’s natural relaxation response, making it a great tool for managing insomnia, restlessness, or anxiety.
This pose is often used at the end of yoga classes to encourage a sense of peace and balance before transitioning out of practice.
I’ve noticed that taking just a few minutes in Crocodile Pose can transform my mood and energy, bringing me back to a centered state of mind.
5. Enhances focus and mindfulness
Although Crocodile Pose is passive, it requires you to focus on your breath and body, making it an excellent posture for mindfulness.
By tuning into the natural rhythm of your breath, you learn to be more present and aware of how your body feels.
This can enhance focus and help develop a deeper connection between your mind and body.
How to do Crocodile Pose: Step-by-step guide
Crocodile Pose is a straightforward posture that anyone can practice, regardless of skill level.
Here’s how to do it:
Step 1. Start by lying on your belly: Begin by lying on your stomach on the yoga mat. Keep your legs extended straight behind you with your feet slightly apart.
Step 2. Create a pillow with your arms: Fold your arms in front of you and rest your forehead on your arms, creating a pillow for your head. Your elbows can be bent outward in a relaxed position.
Step 3. Relax your body: Let your entire body relax into the mat. Your legs should be soft, and your spine should feel neutral. Allow your shoulders to melt away from your ears.
Step 4. Focus on your breath: Begin to slow down your breath, breathing deeply into your belly. Feel your abdomen press gently against the floor as you inhale and soften as you exhale.
Step 5. Stay in the pose: Hold the pose for 2–5 minutes, or as long as it feels comfortable. As you rest, continue to focus on your breath and the sensation of your body relaxing with each exhale.
6. Gently exit the pose: To come out of the pose, slowly lift your head and press up onto your hands and knees. Transition into Child’s Pose or a seated position to stretch the spine.
Variations and modifications
While Crocodile Pose is accessible for most people, there are a few variations and modifications that can make the pose more comfortable, depending on your needs.
- Use a blanket or bolster: If you feel discomfort in your lower back or pelvis, place a folded blanket or bolster under your hips for extra support.
- Leg variation: You can also try slightly bending the knees or widening your legs to release any tension in the lower back or hips.
- Head position: If resting your forehead on your arms feels uncomfortable, you can turn your head to one side or rest your head on a yoga block for support.
Differences between Crocodile Pose and similar yoga poses
| Pose | Body Position | Primary Focus | Muscle Engagement | Key Difference from Crocodile Pose |
|---|---|---|---|---|
| Crocodile Pose (Makarasana) | Lying face-down, arms folded under head | Spinal alignment, relaxation, diaphragmatic breathing | No muscle engagement (restorative) | Full relaxation with emphasis on spinal alignment and diaphragmatic breathing. |
| Sphinx Pose (Salamba Bhujangasana) | Lying face-down, chest propped on forearms | Gentle backbend, chest opening | Light back and arm engagement | Sphinx is an active, gentle backbend with spine extension, while Crocodile is neutral and fully restful. |
| Child’s Pose (Balasana) | Kneeling, forehead on mat, arms forward or by sides | Stretching back, hips, and shoulders | Light engagement of legs and back | Child’s Pose involves a forward fold for stretching the back, while Crocodile focuses on lying flat and relaxing. |
| Cobra Pose (Bhujangasana) | Lying face-down, chest lifted with arms | Deep backbend, spine and core strengthening | Strong engagement of back, arms, and core | Cobra is an active backbend to strengthen the spine, while Crocodile offers complete rest with no engagement. |
| Corpse Pose (Savasana) | Lying on back, arms by sides | Full-body relaxation and mental surrender | No engagement (restorative) | Savasana is performed on the back, focused on total relaxation, while Crocodile is face-down with spinal focus. |
Comparison table: Crocodile Pose vs. Similar Yoga Poses
When to practice Crocodile Pose
Crocodile Pose can be practiced anytime you need to relax, but it’s particularly beneficial during these moments:
- After a strenuous yoga practice: Use Makarasana as a restorative posture between intense poses or at the end of your practice to wind down.
- Before bed: The calming nature of this pose makes it an excellent choice for preparing the body for restful sleep.
- During stressful moments: If you’re feeling overwhelmed or anxious, take a few minutes in Crocodile Pose to focus on your breath and calm your nervous system.
- When experiencing back pain: If your lower back is feeling tight or achy, spending a few minutes in this pose can help relieve tension and discomfort.
Final thoughts
Crocodile Pose is a powerful yet gentle posture that offers profound relaxation, stress relief, and physical recovery.
Its simplicity makes it easy to incorporate into your yoga practice, whether you’re using it to rest between sequences or as a stand-alone pose to calm your body and mind.
Practicing Makarasana regularly can improve your breath, relieve tension in your lower back, and help you find a deeper sense of peace and balance in your day-to-day life.
Whether you’re new to yoga or an experienced practitioner, Crocodile Pose is a valuable tool for supporting both physical and mental health.
So the next time you need a break from the busyness of life, take a moment to settle into Makarasana, and let the healing power of relaxation work its magic.
FAQs:
1. Can beginners practice Crocodile Pose?
Yes! Crocodile Pose is beginner-friendly and suitable for yogis of all levels. It’s a restorative pose that requires no flexibility or strength, making it accessible for everyone.
2. How long should I hold Crocodile Pose?
You can hold Crocodile Pose for as long as you feel comfortable, typically between 2–5 minutes. The longer you stay in the pose, the deeper the relaxation benefits.
3. Is Crocodile Pose good for lower back pain?
Yes, Crocodile Pose is excellent for relieving mild lower back pain. The gentle alignment of the spine helps reduce tension in the lower back, allowing the muscles to relax.
4. Can I practice Crocodile Pose if I’m pregnant?
Pregnant women, especially in the later stages, should avoid lying on their belly. Instead, you can modify Crocodile Pose by lying on your side with a pillow between your knees for support.
