How to Do the Crocodile Pose in Yoga

Here you can get information about How to Do the Crocodile Pose in Yoga. The Makarasana is known as for an ancient marine animal, but is usually mentioned because the Crocodile Pose.

Like most yoga poses, there are several variations, but most are basic manoeuvres that beginners can do. Always consider your overall fitness level and any health conditions before attempting even basic poses, though, and particularly if attempting a more advanced variation of the Crocodile Pose.

Table of Contents

Step-by-Step Instructions

To perform Crocodile Pose, you would like a soft surface to lie on. A carpeted floor, yoga mat, or other comfortable surface is OK. You furthermore won’t need any equipment, but you’ll use a yoga towel at any time during your sequence.

  • Begin by sitting on your knees, taking the shape of Thunderbolt Pose (Vajrasana). Extend your arms ahead of you, so your hands touch the yoga mat. Safely extend your legs behind you therefore the balls of your feet touch the yoga mat.
  • Lower your body to the bottom. First, lower your legs to the bottom therefore the tops of your feet are on the bottom.
  • Then, lower your hips, stomach, chest, and shoulders to the mat. You ought to be facing down together with your elbows tucked in at your sides, palms facing down.
  • Bring your hands to the front of the mat. Slowly cross your arms ahead of you, creating support to rest your forehead.
  • Optional: Bring your arms to your side and press your forehead into the bottom. Place the toes on the mat to stretch the legs and straighten the spine.
  • To challenge yourself and stretch your lower back, lift your upper body almost like Upward Facing Dog (Urdhva Mukha Svanasana). This may open the chest and release tension within the shoulders and back. It’ll also improve flexibility in your lower back.
  • Release the pose by returning to the starting position. If lifted, lower the chest slowly. Rotate your arms safely to avoid causing discomfort within the shoulders.


Crocodile Pose has many benefits associated with various parts of the rear. The deeper the stretch, the lower the pose is felt within the back. Since we believe our lower back for several daily activities, even sitting upright during a desk, it can feel relaxing to focus on this a part of the body. People with back pain, especially lower back pain, may experience some relief.

This pose is additionally believed to be beneficial for people with health issues associated with the spine. Since many of us hunch thanks to poor posture or spinal issues, Crocodile Pose challenges the body by relaxing the spine and reducing tension accumulated therein area. Keeping your back during a line also aligns the upper body together with your hips. This will open up the hips and should help alleviate pain or discomfort within the hips.

Once your chest is lifted off the bottom, Crocodile Pose also opens the chest and shoulders. You’ll also feel the stretch in your arms and neck. This pose is often especially beneficial for people that don’t use or stretch their upper body tons.

Common Mistakes

Though Crocodile Pose may be a beginner pose with low risk of injury, it’s important to prioritize safety by maintaining proper form.

Don’t strain your neck

If you enter the lifted version of the position, it’s tempting to seem upward. However, your gaze should be forward. If you enter the lowered version of the position, your gaze should be down. Avoid looking upward as this might strain your neck. Sending your head back also can strain your neck also as put pressure on your lower back.

Don’t enter a plank position

The plank exercise has many benefits, but this is often not an equivalent because the Crocodile Pose. The plank position has both the lower body and upper body raised and pushing faraway from the bottom. In Crocodile Pose, your lower body should press into the mat. Entering the plank position also puts beginners in danger of losing their balance and falling to the bottom. A plank also puts pressure on the wrists and forearms, which isn’t the goal of Crocodile Pose.

Rotate your arms and shoulders carefully

As you lower your body to the bottom and find a cushy position for your arms and hands, you’ll get to rotate your shoulder blades carefully. Do so slowly to avoid causing an injury in your shoulders. Whether you select to lower your head to the bottom together with your arms beside you or lift abreast of your arms, control the motions of your arms in order that the movements are seamless.

Lifting quickly may strain your back

Crocodile Pose is supposed to alleviate stress in your back. However, entering the pose too quickly can do the other and cause more tension therein area. If you select to lift your upper body, do so slowly and with total control. This may increase the pliability in your lower back without putting you in danger of a back-related injury.

Modifications and Variations

Need a Modification?

Though Crocodile Pose may be a beginner pose, it requires tons of control and a few flexibility in your back. Beginners trying to find a pose to finish their sequence may like better to start with the Corpse Pose (Savasana), which is additionally a relaxation pose.

If you can’t lift up onto the palms of your hands, stay lying during a horizontal position. Work your high to lifting your shoulders by putting your hands at your shoulders and raising a few of inches at a time. As you build your flexibility, you’ll lift up higher in order that you are feeling a deep stretch in your lower back.

Up for a Challenge?

Crocodile Pose are often made tougher for those that are more advanced or need a deeper stretch within the lower back. Once you’ve mastered lifting the upper body, which flexes the lower back, try lifting your feet simultaneously. Your stomach, hips, and upper thighs will touch the mat, though your feet, chest, and head are going to be lifted. This needs balance and adaptability within the back. You’ll also use your core to support you.

When you’re able to advance to subsequent challenging pose for relaxation and back stretching, you’ll be ready for Cobra Pose (Bhujangasana). This is often another beginner pose almost like Crocodile Pose, though it jumps straight into lifting the upper body to stretch the rear without resting face-down.

Another challenging pose to undertake after this one is Bow Pose (Dhanaruasana). Start by lying face-down on a yoga mat. Bend your knees, so your feet come closer to the middle. Reach your arms back and grasp your ankles. Slowly lift so your chest and legs are off the yoga mat. You’ll feel this pose in your lower back, but it’ll also open your chest and shoulders like Crocodile Pose.

Safety and Precautions

Crocodile Pose is taken into account a secure yoga pose for all beginners. It should provide relief, but if you experience pain while performing this pose, release the pose safe safely, slowly, and with control.

Pregnant women shouldn’t perform this pose because it requires you to lie on your stomach. Advanced versions of Crocodile Pose also require balancing on your core. If you’ve got pre-existing pain or conditions associated with the spine, back, neck, or shoulders, ask your doctor to ascertain if it’s safe for you to perform this pose. Similarly, if you’ve got had surgery recently, consult a health care provider before returning to your yoga practice.

How to Do the Crocodile Pose in Yoga

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