Pose sheet

Crocodile Pose

Makarāsanaमकरासन

Lie face down, resting your forehead on crossed forearms, legs apart.

Open this pose in the 3D body

Steps

Support

Abdomen, lower ribs, pelvis, legs, and forearms; forehead on your arms.

Enter

Lie face down with your legs straight and apart.
Let your toes turn outward and your heels inward.
Cross your forearms and hold your opposite elbows.
Rest your forehead; let your arms slightly elevate your upper chest.
Close your eyes and release your body into its supports.

Hold

Keep your abdomen and pelvis supported.
Leave your legs straight and your feet relaxed.
Let the full weight of your head rest on your forearms.
Relax your shoulders and abdomen; breathe through your nose.

Exit

Notice your body again and gently release the pose.
Slowly uncross your arms and place your hands beside your chest.

Breathing: Breathe through your nose, continuously and without forcing.
Gaze: Eyes closed.
Duration: 5–10 minutes for breathing practice.

Adapt

Adaptations

Blanket under your chestPlace a thin folded blanket under your upper chest.
Elbows farther forwardMove your elbows away from your torso to reduce the arch.
Alternative foot positionLet your toes turn inward and your heels outward.
Supported anklesRest both ankles on a cushion.

Variations

Chin-in-palms variation: chin in your palms, elbows grounded, and chest raised.
Chest-and-legs-lift variation: lift your chest and legs, arms supporting your head.
Opposite-shoulders variation: hands on opposite shoulders, head cradled between arms.

Signals of effort

Abdomen and lower ribs pressed against the floor.
Shoulders flexed with your arms crossed.