Crocodile Pose (Makarasana): Benefits, How to Practice, and Modifications

What is a Crocodile Pose in Yoga?

Crocodile Pose, known in Sanskrit as Makarasana, is a foundational restorative yoga posture performed lying prone (face down) that promotes deep relaxation, decompresses the spine, and calms the nervous system, often serving as a resting or transitional pose.

Understanding Crocodile Pose (Makarasana)

Makarasana, or Crocodile Pose, derives its name from the Sanskrit word "Makara," meaning a mythical sea creature often depicted as a crocodile or dolphin. In yoga, it is primarily a prone, passive, and deeply grounding posture. Unlike many active yoga asanas that build strength or flexibility, Makarasana's core purpose is to facilitate rest, release tension, and allow the body to fully surrender to gravity. It is frequently used as a resting pose between more challenging prone backbends, as a preparatory pose, or as a final relaxation pose to integrate the benefits of a practice.

Anatomical Breakdown: Muscles Engaged and Supported

While Makarasana is considered a resting pose, its profound effects stem from the strategic positioning that encourages passive release and support for key anatomical structures.

• Spinal Decompression: By lying prone with the forehead supported, the natural curves of the spine are gently encouraged, allowing the vertebral discs to decompress and the erector spinae muscles (which run along the spine) to relax. This can alleviate chronic tension in the lower back.
• Hip and Pelvic Release: The slight external rotation of the hips (toes pointing out, heels in) encourages a gentle release in the hip flexors and deep rotators, which often become tight from prolonged sitting.
• Abdominal Relaxation: The gentle pressure on the abdomen can stimulate internal organs, subtly aiding digestion and promoting a sense of grounding. There is no active engagement of the core; rather, the focus is on softening the abdominal wall.
• Shoulder and Neck Support: When the forehead rests on stacked hands or forearms, the neck muscles are completely disengaged, preventing strain and promoting relaxation in the upper trapezius and levator scapulae.

How to Perform Crocodile Pose (Makarasana)

Performing Makarasana correctly emphasizes comfort and surrender, rather than precise alignment or muscular engagement.

1. Lie Prone: Begin by lying down on your stomach, ideally on a yoga mat or a comfortable surface.
2. Position Your Arms: There are a few common variations for arm placement:
   • Stacked Hands: Cross your forearms and stack your hands, then rest your forehead on your stacked hands. This is the most common and often most comfortable variation.
   • Hands Under Head: Place your palms flat on the floor, either side of your head, resting your forehead on the backs of your hands.
   • Arms Overhead: Extend your arms straight overhead, resting your forehead on the floor or on a prop. This can offer a deeper stretch through the lats and shoulders.
3. Position Your Legs: Allow your legs to relax. Typically, the feet are wider than hip-width apart, with the toes pointing outwards and the heels falling inwards. This slight external rotation helps release tension in the hips.
4. Relax Your Body: Consciously soften all the muscles in your body, particularly in your back, hips, and shoulders. Allow the weight of your body to sink into the floor.
5. Focus on Breath: Close your eyes and bring your attention to your breath. Observe the gentle rise and fall of your abdomen against the floor with each inhale and exhale. Deep, diaphragmatic breathing in this pose can be incredibly calming.
6. Hold the Pose: Remain in Makarasana for several minutes, or as long as feels comfortable and beneficial.

Benefits of Crocodile Pose

Makarasana offers a wealth of physical and mental benefits, making it an invaluable pose for stress reduction and recovery.

• Spinal Decompression and Back Pain Relief: By allowing the spine to elongate and relax, it can alleviate pressure on the vertebral discs and soothe lower back pain, making it beneficial for those with mild sciatica or general back stiffness.
• Deep Relaxation and Stress Reduction: The prone position and emphasis on passive surrender activate the parasympathetic nervous system, promoting a "rest and digest" state. This lowers heart rate, reduces blood pressure, and calms the mind.
• Abdominal Organ Stimulation: The gentle pressure on the abdomen can aid digestion, stimulate internal organs, and relieve bloating or discomfort.
• Improved Sleep: Its calming effects make it an excellent pose to practice before bed for those suffering from insomnia or restless sleep.
• Grounding and Centering: Lying fully connected to the earth can create a powerful sense of grounding, helping to reduce anxiety and promote emotional stability.
• Preparation for Deeper Poses: It serves as an ideal resting pose between more intense prone postures (like Cobra or Locust Pose) or as a transition into Savasana (Corpse Pose).

Modifications and Variations

Makarasana is highly adaptable to individual needs and comfort levels.

• For Head/Neck Comfort: If resting your forehead on your hands is uncomfortable, place a folded blanket or a thin pillow under your forehead.
• For Hip/Ankle Comfort: If the external rotation of the hips causes discomfort, place a rolled blanket or bolster under your ankles or hips to elevate them slightly.
• For Shoulder/Arm Comfort: Experiment with different arm positions (stacked hands, arms overhead, or arms alongside the body) to find what feels most relaxing for your shoulders.
• For Pregnancy: While generally safe, pregnant individuals in later trimesters may find prone positions uncomfortable. A side-lying variation with props can be explored, or consult a healthcare provider.

Precautions and Contraindications

While Makarasana is largely restorative, certain conditions warrant caution or modification.

• Severe Back or Spinal Injuries: Individuals with acute or severe back injuries, recent spinal surgery, or severe disc herniations should consult a healthcare professional or experienced yoga therapist before practicing this pose.
• Recent Abdominal Surgery: Avoid this pose if you have recently undergone abdominal surgery or have severe abdominal pain, as the gentle pressure may be uncomfortable.
• Pregnancy (Later Trimesters): As mentioned, prone positions may become uncomfortable or contraindicated in later stages of pregnancy.
• Glaucoma: If resting your head directly on the floor or on low stacked hands creates pressure in your eyes, use a higher prop under your forehead.
• Listen to Your Body: Always prioritize comfort and ease. If you experience any sharp pain or discomfort, gently come out of the pose.

Integrating Crocodile Pose into Your Practice

Crocodile Pose is a versatile posture that can be incorporated into various stages of a yoga sequence or used as a standalone therapeutic practice.

• Between Prone Poses: Use it as a brief resting period between active backbends (e.g., after Cobra Pose or Sphinx Pose) to allow the spine to neutralize and release tension.
• As a Warm-up: Gently prepare the spine and hips for a prone sequence.
• At the End of Practice: Offer it as a final relaxation pose before Savasana, especially if the practice involved many prone postures.
• For Stress Relief: Practice it independently for 5-10 minutes whenever you feel stressed, anxious, or need a moment of deep rest.
• Complementary Poses: It pairs well with gentle supine stretches like Knees-to-Chest Pose or Reclined Bound Angle Pose, and can follow gentle twists to further release spinal tension.