Hey! My name is Elyce Elowen, and I’m a certified yogi who has been practicing and teaching yoga for the last few years.
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ToggleCrocodile pose or Makarasana as it is known, is a regularity that is however practiced very rarely in yoga classes.
Nevertheless, this uncomplicated position can enhance your general yoga experience in a big way.
Regardless if you are beginner or intermediate level in practicing, Makarasana offers a great deal in terms of stretching and fine-tuning your abdominal muscles as well as a calming effect on the mind.
If you are interested in adding some equilibrium in your practice and or want to give your muscles a deserved rest, it may suit you.
Okay, so let’s explore the potential of Makarasana in detail so that you begin to see how this particular yoga pose can enrich your practice!
What is Crocodile Pose (Makarasana)?
Makarasana or Crocodile pose is one of the stabilizing, restorative poses in which one has to lay flat on the belly and hands with the palms overlapping the neck.
This water has to relax muscles and alleviate excessive pressure on the brain which can be useful if one exercises intensively or practices yoga.
This is not only an easy but also an effective gesture to extend the length of the back, correct the position, and alleviate pressure on the shoulders and the chest.
In addition, Makarasana is the right exercise to incorporate into your regular yoga session if you wish to bring back harmony to your system.
Warm-Up Exercises for Crocodile Pose
Warming up is important to perform before doing Crocodile Pose (Makarasana) to the body so that it is not easily injured.
Cat-Cow Stretches
Cat-Cow stretches make it easier to stretch the spine and enhance its flexibility. This movement also helps to extend the muscles at the back, with which the practitioner needs to support the body in Makarasana.
Downward Dog
Downward Dog stretches the muscles of the shoulders, arms, and back as well as stimulating circulation. It is good to warm up your body before having to lie down and relax in Makarasana.
Child’s Pose
While practicing Child’s Pose, relaxing with infants, hips, thighs, and the lower back area receive a gentle stretch. It helps to calm the body and relax the mind preparing for the right attitude to perform the Crocodile Pose.
Expert’s suggestion
Hold each stretch for 1-2 minutes, and try to breathe as deeply and as steadily as possible. You should now try to release tension in the lower back, upper back, and hips so that the body is ready for Makarasana.
What is the Anatomy of Makarasana?
Crocodile Pose affects several significant muscles coupled with bones in your body.
Primary Muscles
In more complicated exercises the central spine muscles like the rectus abdominis and the obliques are employed for balance.
Further, the shoulders, chest, and arm section is involved in holding the upper body in the pose.
Secondary Muscles
Relaxes the muscles of the glutes, legs, and back while also stretching and lengthening the spine.
This engagement enhances the general flexibility and carriage among the affected individuals.
Why focus on these muscles? In these groups of muscles, Makarasana becomes one of the most significant poses within the whole set of asanas in yoga.
Muscular strength, flexibility, and posture are improved in clients treated with this technique.
How to Perform Crocodile Pose (Makarasana)?

To get the most out of Makarasana, follow these steps:
- Lie flat on your stomach with your legs extended behind you.
- Place your arms under your head, either resting your forehead on your stacked hands or placing your cheek on the ground.
- Keep your legs relaxed, with feet slightly apart.
- Close your eyes and focus on slow, deep breathing, allowing your body to relax fully.
Here’s a video that explains this yoga pose in more detail.
Body Parts Movement:
Body Part | Movement Type | Description |
Stomach | Static | The stomach rests flat on the ground, supporting the body in a relaxed position. |
Arms | Static | Arms are placed under the head, with the forehead resting on stacked hands or the cheek on the ground. |
Legs | Static | Legs remain extended and slightly apart, encouraging relaxation and alignment. |
Feet | Static | Feet are relaxed and positioned naturally apart for comfort and balance. |
Breathing | Dynamic | Deep, slow breaths help relax the body and promote mental calmness. |
Common Mistakes to Avoid
- The main thing here is not to lift your chest too high off the ground. This can cause much pressure in your back.
- Avoid tensing the muscles. Rather, he should just switch off and take deep breaths.
What are the Benefits of Makarasana?
Physical Benefits:
- Also corrects body positions and reduces stiffness.
- Developed to strengthen back muscles and decompress neck and shoulder area.
- Involves raising the sternum to increase the size of the thoracic cavity.
- Improves blood circulation and prevents or helps reduce muscular hardness.
- Recommended for anyone with a very busy and somewhat inactive lifestyle.
Mental Benefits:
- May alleviate stress and help one to become more relaxed.
- Reduces distractions and makes a person concentrate more.
- Help to regain body and mind equilibrium.
- Improves upon the state of its clients’ feelings.
Modifications for Beginners
New at Makarasana? It may be helpful to learn about modifications you can use to adjust the pose for the comfort of your body.
Performing a similar position with the help of props, one can increase muscle tone and flexibility step by step.
Using a Blanket for Extra Support
For beginners, they put a blanket under their chest to enhance support to make the pose even more comfortable.
Resting Your Forehead on a Block or Cushion
To decrease the chances of having strained neck muscles the person can lay down and support his forehead using a block or cushion.
This makes it easier for you to remain comfortable whilst centering your mind on your breathing.
Focusing on Relaxation and Breathing
The novice must remain calm and always take a deep breath. This will make it easier to get into the pose particularly if you are new to such a pose and are in a position to benefit fully from the pose.
Variations of Makarasana
There are a few variations of Makarasana that you can try once you become more comfortable with the pose:
Makarasana with Legs Apart
Thus, when the legs in Makarasana are spread out the stretch can be more profound for the hips, and the lower back.
These variations serve to reduce rigidity and apply pressure in the hip region hence improving flexibility.
Makarasana with Arm Reach
To increase the stretch, particularly in the shoulders and upper back, you reach forward with your arms held out ahead of you. It aids in the flexibility of the shoulder region and also stretches the spine.
Expert Tips:
- To make the most of the effects associated with the practice, be sure to take deep and slow breaths.
- Keep your body relaxed. Do not have any tension especially in areas of shoulders and back.
How to Integrate Crocodile Pose (Makarasana) into Your Routine
Including Crocodile Pose (Makarasana) in your practice brings improved flexibility, rocking core strength, and relaxation.
It seems to work best in a quiet and powerful tracking sequence, thus enhancing the image’s general stability.
As a Part of the Yoga Sequence
Makarasana can fit into the Hatha and Vinyasa yoga classes although it is a combination of two poses.
That is a fantastic pose to employ to conclude your practice because it gives your body the chance to recuperate.
It can also be applied to patiently recharge between stronger poses to get the maximum benefit.
Incorporating this pose during strength training programs
It will also be suitable for one who involves himself or herself with strength training stretches. Core exercise or any other strength exercise is followed by it and can help in relaxing the muscles and tendons. It assists in getting well and not getting injured by relieving tension.
Advanced Practice: How to Master the Pose
Slowly what you can try to do is hold for longer periods in Makarasana as you gain familiarity with the technique.
It also allows you to gain greater extension out to the side and thus more flexibility. You can also try variations as follows: extending the arms forward or adding gentle movements.
Safety Precautions
As in any other asana, it is wise to adhere strictly to the correct procedure regarding the positioning of different parts of the body in order not to cause undue stress.
Tuck your neck and also try to keep your chest flat, parallel to the floor. Any discomfort should be felt especially in the lower back so if you do, come out of the pose and relax.
Only put your body in a position that you are comfortable with and does not strain a muscle.
VeryFit Life Final Words
Crocodile Pose or Makarasana has many benefits, it contributes to stretching exercises helping increase flexibility, strengthening core muscles, and relieving stress.
Regardless of the level of experience in yoga, Makarasana provides a plethora of advantages that will be a perfect addition to any type of practice.
When done under routine, then you are going to get your body and mind back to the normal state, thus enabling you to have a nice feeling all through.
FAQs
How long should I hold Crocodile Pose (Makarasana)?
Begin with short and gradually build up the practice session up to 2-3 minutes per session and more with time.
Can Crocodile Pose help relieve back pain?
Yes, Makarasana can be very useful to strengthen and decompress the back muscles and improve your shoulder’s position making it very useful if you have back problems.
Can Makarasana be practiced by beginners?
Absolutely! This is a pose that is friendly to beginners but can also be adapted to the intermediate level and advanced beginners.
Source:
Muinos, L. (2019, October 9). How to do Crocodile Pose (Makarasana) in Yoga. Verywell Fit.
Jannyca. (2023, May 23). Hatha Yoga: How to practice Crocodile Pose (Makarasana). YogaUOnline.
Anderson, S. (2015, January 29). Makarasana: The Crocodile Pose.
Book Source:
Light on Yoga by B.K.S. Iyengar
The Heart of Yoga: Developing a Personal Practice by T.K.V. Desikachar