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.
Muscle Group
Back, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key 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
How to perform
- 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.