Makarasana (Crocodile Pose)

Makarasana comes from the Sanskrit words makara (crocodile) and asana (pose), meaning Crocodile Pose. The name reflects the shape and quality of the posture: the body rests low to the ground, steady and still, like a crocodile relaxing at the water’s edge. In yoga, Makarasana is understood as a pose of conscious rest, where the body softens while the breath remains calm and natural.

Makarasana has roots in traditional Hatha yoga and is mentioned in later classical texts such as the Gheranda Samhita. In modern yoga, it is most commonly practiced as a restorative prone pose used between stronger backbends, during therapeutic sessions, or at the end of practice to encourage deep relaxation. Its modern relevance is especially strong for people dealing with stress, shallow breathing, and back tension from long hours of sitting.

Anatomically, Makarasana is a resting prone posture in which the body relaxes face down with minimal muscular effort. This position allows the back, shoulders, and neck to soften while the belly’s contact with the floor brings gentle awareness to the breath. Because the pose is fully supported by the ground, it is often used to reduce physical tension, support diaphragmatic breathing, and create a sense of grounding and ease.

At a Glance

• Sanskrit Name: Makarasana
• English Name: Crocodile Pose
• Pronunciation: muh-kuh-RAHS-uh-nuh
• Pose Type: Restorative, prone resting pose
• Level: Beginner
• Best Time to Practice: End of practice, between stronger prone poses, or anytime you need rest
• Main Benefits: Relaxation, breath awareness, back release, stress relief
• Props Needed: Yoga mat, optional blanket or cushion for comfort
• Common In: Hatha Yoga, Restorative Yoga, and therapeutic yoga

Makarasana is a simple yet deeply restorative pose that helps the body shift out of effort and into ease. Because it is practiced lying face down with the body fully supported, it is often used to release tension, encourage slower breathing, and create a sense of grounding. Some of the many benefits of Makarasana include:

Physical Benefits of Makarasana

• Helps release tension in the back body by allowing the muscles of the back, shoulders, and neck to soften in a supported position.
• Encourages slower, deeper breathing because the belly’s contact with the floor brings natural awareness to the breath.
• Supports lower back comfort and is often used as a resting pose after stronger prone backbends such as Cobra or Upward-Facing Dog.
• Promotes full-body relaxation without requiring strength, flexibility, or active muscular effort.
• May help improve sleep readiness when practiced as a calming pose at the end of the day or before bed.

Mental and Emotional Benefits

• Helps reduce stress and tension by placing the body in a quiet, supported shape that encourages stillness.
• Calms the mind by giving attention to the natural movement of the breath.
• Supports a sense of grounding and safety because the body is fully supported by the floor in the most common version.
  Can ease mental fatigue by offering a pause between stronger poses or at the end of practice.

Energetic Benefits

• Encourages grounding energy through close contact with the floor and a restful, inward-focused shape.
• Supports stillness and steadiness in practice, making it a useful pose before breathwork or relaxation.

While Makarasana is often used therapeutically for relaxation, breath awareness, and back release, it should not replace medical care for ongoing pain or health conditions. Practicing with proper support and comfort makes the pose more effective and more restful.

To make the most of your Makarasana practice, book a free 1-on-1 session with an expert Indian yoga coach today!

Makarasana is a simple resting pose, so it does not require a warm-up. It is commonly practiced at the end of a sequence, between stronger prone poses, or anytime you want a few minutes of supported rest and breath awareness. 

Part 1: Preparing for the Pose

Before practicing Makarasana, check if you can lie comfortably on your stomach and breathe without strain. To make the pose more comfortable, you may want a yoga mat, a folded blanket for extra padding, or a small cushion if the ankles or forehead feel sensitive.

Part 2: How to do Makarasana: Step-by-Step Instructions for Crocodile Pose

1. Begin by lying face down on your mat with your legs extended behind you and your body relaxed.
2. Keep the legs slightly apart if that feels more natural, and allow the toes to turn out comfortably. Let the lower body become heavy. This relaxed leg position is commonly used in Crocodile Pose.
3. Bend the elbows and stack the forearms or hands, then rest the forehead on top. If that does not feel comfortable, you can turn your head to one side instead. Both are commonly used resting variations.
4. Let the shoulders drop away from the ears and soften the face, jaw, and neck. The pose should feel quiet and easy, not effortful.
5. Notice the belly pressing gently into the floor on the inhale and softening on the exhale. This belly-to-floor contact is one of the reasons Makarasana is often used for breath awareness and relaxation.
6. Remain in the pose for 3 to 5 minutes for general relaxation, or longer if it stays comfortable. 
7. To release, deepen the breath, move the fingers and toes, and roll gently to one side before pushing up. Exiting slowly helps keep the transition calm and comfortable after deep rest. This is a best-practice cue based on restorative yoga guidance.

In Makarasana, you should feel your body become heavy and relaxed, with soft movement in the belly as you breathe. Many practitioners also notice less tension in the back, neck, and shoulders. You should not feel strain in the neck, difficulty breathing, or discomfort from pressing too hard into the floor.

Common Mistakes and Fixes

• Avoid lifting the shoulders or holding tension in the neck; instead, let the upper body soften completely.
• Avoid pressing the forehead down too hard; instead, adjust the arms or turn the head if needed.
• Avoid forcing stillness; instead, focus gently on the breath and let relaxation happen gradually.
• Avoid getting up too quickly; instead, roll to one side and come up slowly. These are practical alignment and comfort cues drawn from restorative pose guidance.

Makarasana is a simple restorative pose, so the most useful variations are the ones that improve comfort and help the body relax more fully. These basic options can make the pose easier on the neck, chest, and lower body while keeping its calming effect.

Classic Variations

1. Forehead on Forearms

This variation gives the head slightly more support and can feel steadier during longer holds.

1. Lie face down with the legs relaxed and slightly apart.
2. Bend the elbows and place one forearm over the other.
3. Rest your forehead on the forearms.
4. Let the whole body soften into the floor as you breathe slowly.

2. Head Turned to One Side

This is a simple option if resting the forehead does not feel comfortable. Be sure to switch sides if you stay longer.

1. Lie on your stomach with your legs extended comfortably behind you.
2. Extend the arms forward or place them alongside the body.
3. Turn the head gently to one side.
4. Relax the shoulders and switch to the other side halfway through the hold.

Restorative Variations

3. Makarasana with a Blanket

Adding a folded blanket can make the pose more comfortable, especially on a hard floor.

1. Place a folded blanket under the hips, chest, or ankles as needed.
2. Lie down in your preferred Makarasana arm position.
3. Rest the forehead on the hands or forearms.
4. Adjust the blanket until the body feels fully supported and relaxed.

4. Makarasana with a Cushion or Bolster

This supported version can help if the chest feels compressed or if lying flat on the belly feels restrictive.

1. Place a small cushion or bolster under the chest for light support.
2. Lie on your stomach and settle into the support.
3. Rest the forehead on stacked hands or forearms.
4. Stay with slow, natural breathing and allow the body to relax completely.

5. Bed-Supported Makarasana

If the floor feels too hard, Makarasana can also be practiced on a firm bed or another comfortable surface.

1. Lie face down on a firm bed or padded surface.
2. Choose the arm and head position that feels most comfortable.
3. Allow the legs to relax and the toes to turn outward naturally.
4. Stay for a few minutes with easy breathing and full-body softness.

While Makarasana is gentle and restorative, it may need to be modified or avoided if lying on the stomach feels uncomfortable or restrictive.

Avoid Makarasana If You Have

• Late-stage pregnancy, since lying on the belly is not comfortable or appropriate.
• Recent abdominal surgery.
• A severe neck injury that makes face-down resting uncomfortable.
• Any condition that makes it difficult to breathe comfortably while lying prone.

Practice With Caution and Modifications

• Pregnancy: In early pregnancy, belly-down poses may still be possible for some people, but support and medical guidance are important. Later in pregnancy, a side-lying resting pose is usually a better option. Read our detailed prenatal yoga guide here!
• Neck discomfort: Rest the forehead on stacked hands or forearms, or turn the head to one side and switch halfway through the hold.
• Large belly or bloating: Use a cushion or folded blanket under the chest or hips, or choose a different resting position if needed.
• Severe back pain: Makarasana is often used as a therapeutic rest pose, but if lying face down increases discomfort, come out of the pose and try a more comfortable alternative.
• Breathing difficulty or acid reflux: Elevating the chest slightly with a bolster or folded blanket may make the pose more comfortable.

General Safety Guidelines

• Practice on a comfortable, supportive surface.
• Make sure you can breathe easily throughout the pose.
• Use props if the neck, chest, hips, or ankles feel uncomfortable.
• Do not stay in the pose if it creates pressure or strain.
• Come out slowly, especially after a longer hold.
• Choose comfort over trying to hold one exact shape

If you are unsure whether the pose is right for your body, begin with support and guidance from a qualified teacher. Book your free 1-on-1 session today!

If you enjoy Makarasana (Crocodile Pose), try these related yoga poses.

1. Child’s Pose (Balasana)

Offers a calming resting position that helps release tension in the back and quiet the mind.

1. Kneel on the mat and bring the big toes together.
2. Sit the hips back toward the heels and fold the torso forward.
3. Rest the forehead on the mat or on a block.
4. Relax the arms forward or alongside the body and breathe slowly.

2. Savasana (Corpse Pose)

Provides full-body relaxation in a face-up position and is often practiced at the end of yoga sessions.

1. Lie flat on your back with your legs comfortably apart.
2. Let the arms rest by your sides with the palms facing up.
3. Close your eyes and allow the whole body to soften.
4. Stay still and breathe naturally.

3. Sphinx Pose (Salamba Bhujangasana)

Adds a gentle chest opening and mild backbend while keeping the body grounded and supported.

1. Lie on your stomach with your legs extended behind you.
2. Place the elbows under the shoulders and forearms on the mat.
3. Press gently into the forearms and lift the chest.
4. Keep the shoulders relaxed and breathe steadily.

4. Legs Up the Wall (Viparita Karani)

Supports deep relaxation while helping the body unwind after physical effort or long periods of standing.

1. Sit sideways next to a wall and lower onto your back.
2. Swing the legs up the wall as you turn the torso down to the floor.
3. Let the arms rest comfortably by your sides.
4. Stay in the pose with soft, steady breathing.

5. Cat-Cow Pose (Marjaryasana-Bitilasana)

Gently reintroduces movement to the spine after a longer resting pose like Makarasana.

1. Come onto your hands and knees with the wrists under the shoulders and knees under the hips.
2. Inhale to lift the chest and tailbone for Cow Pose.
3. Exhale to round the spine and draw the chin toward the chest for Cat Pose.
4. Move slowly with the breath for several rounds.