Crocodile Pose: Release Tension from the Whole Body
Every yoga practice needs a resting pose. Read to learn why the Crocodile Pose is the perfect pose for resting and releasing tension.
Crocodile Pose is a deeply restorative pose that relaxes the entire nervous system and is an excellent posture to use in between back-strengthening poses. Practicing Crocodile Pose can help facilitate diaphragmatic breathing, tone the vagus nerve, and calm the nervous system to induce a relaxation response.
Crocodile Pose gets its name from the Sanskrit wordsMakarasana (Mah-car-ah-SUN-uh). Makara means crocodile, and asana means pose.
Level of Difficulty:Beginner
Crocodile Pose benefits
Practicing Crocodile Pose while focusing on breathing helps relieve tension-prone areas affected by bad breathing habits, bad posture, and weak or tight muscles along the spine. Here are some of the many benefits gained with a Crocodile Pose practice.
Provides deep relaxation
Releases tension in the back
Relieves stress
Reduces anxiety
Helps regulate blood pressure
It can also help facilitate diaphragmatic breathing for some
Precautions for practicing Crocodile Pose
Pregnancy
Pre-existing pain or conditions related to the spine, neck, and shoulders
If you have knee issues, lie with both legs straight behind you
If resting on the belly is uncomfortable, try the Corpse Pose, where you only rest on the back
Place a folded blanket under your upper chest to reduce pressure on the stomach area
Variation:
Lie on your belly with your forehead resting on the mat and arms by your side. As you exhale, lift your head, legs, and upper torso. Breathing in, raise your arms up and grasp your hands behind the head. Keep breathing while you hold the pose, and take care not to strain your back. On an exhalation, relax the arms and bring your head, legs, and upper torso back down to the mat.
Add-ons:
Diaphragmatic breathing
While in Crocodile Pose, relax your shoulders, head, and neck.
Take a long, deep breath through your nose and fill your lungs up completely.
As the lungs become fully filled, the diaphragm moves down, expanding the abdomen and sides of the waist. The chest should remain relatively still.
Exhale slowly through pursed lips (as if your lips are holding a straw in your mouth) for the count of four or six. Feel the abdomen narrowing and gently getting pulled towards your spine.
Ocean breath This breathing technique has many names. In Sanskrit, ocean breath is called Ujjayi (ooh-JAI-ye). Ujjayi means victory and refers to overcoming too many thoughts. Victory breath is the perfect breathing technique to use while practicing yoga. Watch this video to learn how to practice ocean breath.
Yoga sequences Crocodile Pose Makarasana is part of the yoga sequence called Padma Sadhana. Learn more here.
Enhance your yoga practice with SKY Breath Meditation
When practiced regularly, breathing and meditation supercharge yoga's life benefits. Add Sudarshan Kriya Yoga, also known as SKY Breath Meditation, to get the most out of your yoga practice.
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