Crocodile Pose
Makarasana · Makara = crocodile; asana = pose
About Crocodile Pose
Makarasana is a prone resting pose where the practitioner lies face down with the elbows on the floor and the chin in the hands, like a crocodile basking on a riverbank. The gentle lift of the upper body creates a mild backbend while the entire body remains supported and relaxed.
Ayurvedically, Crocodile Pose is a deeply restorative position for observing and regulating the breath. The prone position causes the belly to press against the floor, making diaphragmatic breathing both obvious and easier to practice. It is often used to teach new practitioners how to breathe properly, as the belly's movement against the floor provides clear feedback.
How to Practice
- Lie face down on the floor.
- Separate the feet hip-width apart and let the toes turn out.
- Fold the arms and rest the forehead on the stacked forearms, or prop up on the elbows and rest the chin in the hands.
- Close the eyes and completely relax the body.
- Breathe diaphragmatically, feeling the belly press against the floor on the inhale.
- Hold for the desired duration with full, relaxed breath.
Benefits
Teaches and reinforces diaphragmatic breathing. Releases tension in the lower back and shoulders. Deeply relaxes the nervous system. Gentle passive backbend. Therapeutic for asthma and respiratory conditions. Reduces anxiety and stress. Provides a restful counterpose after intense backbends.
Contraindications
Pregnancy — especially in later trimesters. Severe lower back pain when lying prone. Acid reflux — may be uncomfortable face down.
Modifications & Props
Place a thin pillow or folded blanket under the belly for comfort. Turn the head to one side rather than resting on the forearms. For a flatter version, rest the forehead directly on the stacked hands with the elbows wide.
Ayurvedic Dosha Effect
Deeply calming for Vata — the full-body prone contact with the earth grounds apana vayu in the colon and the diaphragmatic breathing directly nourishes the enteric nervous system (majja dhatu), settling prana vayu in the chest. The weight of the body on the abdomen gently massages samana vayu's seat. Pitta types benefit from the cooling, passive quality that rests sadhaka pitta in the heart and calms alochaka pitta through closed eyes. Kapha types should use this as a brief 1-2 minute rest rather than an extended hold — the prone passivity thickens tarpaka kapha and increases heaviness in rasa and meda dhatus.
Chakra Connection
The belly pressing against the floor activates Manipura (Solar Plexus Chakra) through gentle pressure. The diaphragmatic breathing supports the flow of prana through the entire system. The resting quality connects to the earth element of Muladhara (Root Chakra).
Breath Guidance
This is primarily a breathing pose. Focus on slow, deep diaphragmatic breaths. Feel the belly expand against the floor on the inhale and draw inward on the exhale. Count the breath — aim for 4 counts in, 6 counts out. The floor provides natural feedback for proper diaphragmatic engagement.
Preparatory Poses
No preparation needed — this is a starting and resting pose.
Follow-Up Poses
Bhujangasana (Cobra Pose), Salabhasana (Locust Pose), any prone backbend.
Alignment Tips & Common Mistakes
This is an excellent pose for beginners to learn proper breathing before any other practice. The key is total relaxation of everything except the diaphragm. If lying prone is uncomfortable, the same breath practice can be done in Savasana with a hand on the belly.
Deepen Your Practice
Understanding your Ayurvedic constitution helps you choose the right poses, hold times, and modifications for your unique body. Discover how Yoga, Ayurveda, and Jyotish work together as one integrated system.
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Frequently Asked Questions
How do I do Crocodile Pose (Makarasana)?
Crocodile Pose is a beginner-level prone pose. Lie face down on the floor. Separate the feet hip-width apart and let the toes turn out. Fold the arms and rest the forehead on the stacked forearms, or prop up on the elbows and rest the chin in the hands. Hold for 1 to 5 minutes. excellent for breath observation and pranayama preparation..
What are the benefits of Crocodile Pose?
Teaches and reinforces diaphragmatic breathing. Releases tension in the lower back and shoulders. Deeply relaxes the nervous system. Gentle passive backbend. Therapeutic for asthma and respiratory conditions. Reduces anxiety and stress. Provides a restful counterpose after intense backbends.
Who should avoid Crocodile Pose?
Pregnancy — especially in later trimesters. Severe lower back pain when lying prone. Acid reflux — may be uncomfortable face down. Modifications are available: Place a thin pillow or folded blanket under the belly for comfort. Turn the head to one side rather than resting on the forearms. For a flatter versio
Which dosha does Crocodile Pose balance?
Deeply calming for Vata — the full-body prone contact with the earth grounds apana vayu in the colon and the diaphragmatic breathing directly nourishes the enteric nervous system (majja dhatu), settling prana vayu in the chest. The weight of the body on the abdomen gently massages samana vayu's seat
What should I practice before and after Crocodile Pose?
Preparatory poses: No preparation needed — this is a starting and resting pose.. Follow-up poses: Bhujangasana (Cobra Pose), Salabhasana (Locust Pose), any prone backbend..