The Kriya Yogi logo — Om symbolThe Kriya Yogi

Makarasana

Crocodile Pose

makara = crocodile, sea creature

Written and reviewed by The Kriya Yogi · Updated 25 September 2026

A resting posture lying face down with the chin or forehead supported on stacked hands, used as a counterpose after backbends.

Family
Prone
Level
beginner
Lineage
classical — GS ch.2
Works on
lower back relaxation

The yogic view

Makarasana, named for the crocodile, is described as a low, resting prone shape used between more demanding postures; its role in classical sequencing is that of a settling counterpose rather than an active posture in its own right.

Benefits

  • Gently releases tension in the lower back through full-body relaxation on the belly
  • Encourages slow, deep diaphragmatic breathing while the belly presses into the floor
  • Provides an accessible resting counterpose after backbends
  • Calms the nervous system through stillness and supported breath
  • Requires no strength or flexibility, making it accessible to nearly everyone

How to practise

  1. Lie face down on the floor.
  2. Bend the elbows and stack the hands, resting the forehead or chin on top.
  3. Allow the legs to rest naturally, either together or slightly apart.
  4. Let the belly soften into the floor with each exhale.
  5. Relax the shoulders away from the ears.
  6. Close the eyes and allow the breath to slow on its own.
  7. Rest for several minutes, especially after a sequence of backbends.

For seated or floor-based work, use a clean, stable surface with enough support for comfort.

Common mistakes

Tensing the shoulders instead of relaxing them — let the head rest heavily on the stacked hands or forearms. Holding the breath consciously — let the breath move naturally and slow on its own rather than controlling it tightly. Choosing this pose only when active — Makarasana is meant as a still, resting counterpose, not a strength-building shape. Placing the chin instead of forehead or cheek down — rest the head in whichever position keeps the neck neutral and relaxed.

Variations and progressions

  • Arms extended forward: stretch the arms out in front instead of stacking hands under the forehead, for a gentler shoulder position
  • One cheek down: rest one cheek on the stacked hands, alternating sides across sessions
  • Blanket under hips: place a thin blanket under the hips if the lower back feels compressed
  • Extended rest: hold for several minutes as a counterpose after backbend sequences

Breath and energy

As a resting pose, Makarasana is used to let the breath return to its own natural rhythm after the exertion of backbends, with the belly's contact with the floor commonly described as encouraging deeper, slower diaphragmatic breathing.

What research shows

Lying prone with the belly supported naturally slows the breath for most people, a straightforward effect of a resting position rather than anything specific to this shape; it is a low-effort, accessible rest pose suitable for nearly all practitioners after more strenuous backbend work.

Questions about Makarasana

+ What does Makarasana mean?
Makara means crocodile, referring to the low, flat, resting shape of the body on the belly.
+ When is Makarasana practiced?
It is commonly used as a resting counterpose after backbends like Dhanurasana or Bhujangasana.
+ Is Makarasana a resting pose?
Yes, it requires minimal effort and is designed to release tension rather than build strength or flexibility.
+ Is Makarasana suitable for beginners?
Yes, it is one of the most accessible postures in classical practice and suitable for nearly all levels.
+ How long should you hold Makarasana?
Makarasana suits a longer, quieter hold: roughly one to three minutes, or five to eight slow breaths if you are moving in and out of it as part of a sequence. Where the posture is one-sided, practise both sides for the same length of time. Let the breath decide: if it becomes short, held or noisy, you have stayed too long or gone too deep.
+ What are the modifications for Makarasana?
The variations and progressions section above sets out the specific options for Makarasana. Three adjustments apply to almost any posture: raise the hips on a folded blanket or cushion in seated work, bend the knees in anything that loads the back of the legs, and use a wall, chair or block to take weight and remove the fear of falling. A supported version practised often produces more change than a deep version practised rarely.
+ Who should avoid or modify Makarasana?
For Makarasana specifically: pregnancy (modify or avoid). More generally, modify or skip it if you have an acute injury or recent surgery in the area it loads, if you are pregnant and have not been given individual guidance, or if the shape produces sharp, pinching, radiating or electric sensation. Numbness, tingling or pain travelling down a limb is a nerve signal to stop and be assessed, not to breathe through. This page is educational and is not medical advice.
+ What should you practise before and after Makarasana?
Prepare with a few minutes of small, slow spinal movement and warm-up for whichever area the posture loads most. Release afterwards with Balasana (Child's Pose). Both lists are links on this page, and either can be shortened when time is limited — but do not skip preparation for a posture that loads a joint at end range.

Release with

Cautions

  • pregnancy (modify or avoid)

Keep reading

Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.