Crocodile Yoga Pose
Crocodile Yoga Pose Exercise Description
Crocodile Pose (Makarasana) is a prone, relaxation-focused position that emphasizes neutral spinal alignment and easy, diaphragmatic breathing. Lying face down with the forehead supported on the forearms lets the abdominal wall and lower ribs expand into the floor while the neck and shoulders rest. The position typically places the hips in a comfortable, slightly externally rotated stance and allows the lumbar region to settle without forced extension. Key areas of focus include gentle lengthening of the spinal extensors, relaxed upper trapezius and neck musculature, and steady ribcage movement with the breath. Use it as a calm reset between movements or to practice body awareness and breathing mechanics.
- Muscle Groups: Back, Neck
- Target Muscles: Iliocostalis, Longissimus, Spinalis
- Assisting Muscles: Diaphragm, Trapezius - Upper Fibers
- Stabilizing Muscles: Serratus Anterior, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Back, Lower Back, Neck
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Neck Extensors, Neck Rotators, Neck Stabilizers, Spinal Extensors
- Joint Involvement: Other
- Muscle Location: Back Neck, Lower Back
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Crocodile Yoga Pose Exercise
‘- Lie prone on a mat. Set your legs comfortably apart and let the feet fall outward naturally.
– Stack your forearms, one hand over the other, and rest your forehead on the backs of your hands to keep the cervical spine neutral.
– Let the pelvis be heavy. Soften the glutes and low back so the lumbar spine rests without excessive arching.
– Gently draw the shoulder blades down and away from the ears; allow the chest to be broad without shrugging.
– Breathe slowly through the nose, feeling 360-degree expansion of the lower ribs, sides, and back against the mat.
– Keep the jaw and throat relaxed; the eyes and brow stay soft.
– Option: If you prefer to turn the head to one side, switch sides periodically to avoid asymmetry.
– Avoid pressing into the forearms to lift the chest; keep the torso relaxed and supported.
– To exit, slide your hands under your shoulders and roll to one side or transition to hands-and-knees with a neutral neck.
Crocodile Yoga Pose Tips
‘- Set your legs comfortably apart and let your feet fall outward so the hips can rest in a slightly externally rotated, easy position.
– Stack your forearms, one hand over the other, and rest your forehead on the backs of your hands to maintain a neutral cervical spine.
– Let the pelvis feel heavy and consciously soften the glutes and low back so the lumbar spine can rest without excessive arching.
– Gently draw your shoulder blades down and away from your ears so the upper trapezius and neck can relax while the chest stays broad without shrugging.
– Breathe slowly through your nose, feeling 360-degree expansion of the lower ribs, sides, and back against the mat with each breath.
– Keep the jaw and throat relaxed, and let the eyes and brow stay soft to reinforce overall upper-body relaxation.
– Avoid pressing into your forearms or lifting the chest; allow the torso to remain relaxed and fully supported by the mat.
– If you prefer to turn your head to one side, alternate sides periodically to avoid asymmetry.
– Use this pose as a calm reset between movements, bringing attention to neutral spinal alignment and gentle lengthening of the spinal extensors.
– As you rest, notice the steady movement of the ribcage with each breath to practice body awareness and diaphragmatic breathing mechanics.
Crocodile Yoga Pose Beginner Introduction
Crocodile Pose (Makarasana) is a gentle, belly-down resting position often used in yoga for deep relaxation and breath awareness. The body is arranged so that the front of the torso comfortably meets the mat, with the forehead supported on the forearms and the neck in line with the spine. This setup gives the abs and lower chest room to move with each inhale, so breathing can feel wide and easy into the front, sides, and back of the ribs while the shoulders and upper back settle.
The legs usually rest slightly apart with the hips in a loose, turned-out stance, allowing the lower back, glutes, and pelvis to feel heavy and supported rather than held or arched. The shoulders relax away from the ears, the jaw, throat, and brow soften, and the whole upper body can release effort. This calm, grounded shape is often chosen between more active movements or at the end of practice to support nervous-system downshifting and quiet, mindful breathing.