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ProneAdvanced

Crocodile Pose (resting)

Makarasana

Crocodile Pose (Makarasana) is a cooling counterpose—lying prone with arms cradling the head to release the low back and soothe breath after backbends.

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How to Perform

  1. 1

    Lie on the belly with legs extended hip-width or wider, toes turning slightly out.

  2. 2

    Bend elbows and stack forearms on the floor, holding opposite elbows or cradling the back of the head with interlaced fingers.

  3. 3

    Let forehead or chin rest on the forearms while shoulders soften away from ears.

  4. 4

    Press front pelvis gently into the floor and allow back body to relax as breath expands into the belly.

  5. 5

    Remain for 5–10 slow breaths, then release arms and roll to one side to exit.

Benefits

  • Releases lumbar tension and decompresses the sacrum after spinal extension.
  • Encourages diaphragmatic breathing to calm the nervous system.
  • Restores circulation and resets body temperature between stronger prone poses.

Alignment Cues

  • Keep forehead level on forearms so neck stays long.
  • Pelvis rests evenly on mat without gripping glutes.
  • Shoulder heads melt down away from ears.
  • Legs release but stay symmetrical from hips to toes.

Common Mistakes

No common mistakes listed.

Contraindications

  • • Pregnancy in second or third trimester without props
  • • Recent abdominal surgery

Recommended Props

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