Crocodile (Makarasana)
Pose Overview
| Common Name | Crocodile |
| Traditional Sanskrit Name | Makarasana |
| Sanskrit Name Pronunciation | mah-kah-RAHS-ah-nuh |
| Pose Difficulty | Beginner |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Straight ahead or the nose |
Crocodile, or Makarasana in Sanskrit, is a yoga pose that is said to be beneficial for stretching out the back and shoulders, as well as for promoting a sense of balance and focus. The name of the pose comes from the fact that it resembles a crocodile, with the body resting on the belly and the arms and legs extended behind the body. The pose is said to be helpful for increasing flexibility and strength in the back, shoulders and spine, and for promoting a sense of balance and focus. It is also said to be beneficial for relieving stress and anxiety, and for promoting a sense of inner peace.
Benefits of Crocodile
Strengthens the core, improves digestion, and stretches the hip flexors.
How to Enter Crocodile
Lie down on your stomach with your legs stretched out behind you, and your arms stretched out in front of you. Bring your hands under your shoulders, and press your elbows into the floor. Push your pelvis towards the floor, and lift your head and chest off the floor. Hold the pose for a few deep breaths.
How to Exit Crocodile
Release the pose by lowering your head and chest back to the floor. Rest for a few moments before moving on to the next pose.
Common Crocodile Modifications & Variations
To make the pose more challenging, you can lift your legs off the floor as well. To make the pose more accessible, you can place a blanket or block under your chest for support.
Common Mistakes with Crocodile
Not engaging the core muscles properly. Arching the back too much.
Safety Guidance
People with neck or back injuries should avoid this pose or practice with caution. It is important to keep your neck in a neutral position and not to strain it.
