The Crocodile Pose, also known as “Makarasana” in Sanskrit, is a gentle restorative yoga pose that primarily focuses on relaxation and breathing. The key benefits of performing the Crocodile Pose are:

1. Relieves stress and anxiety: The Crocodile Pose encourages deep, diaphragmatic breathing, which activates the parasympathetic nervous system, promoting relaxation and reducing stress and anxiety levels.

2. Supports respiratory health: This pose helps open the chest and lungs, which can improve breathing capacity and help with respiratory issues like asthma or bronchitis.

3. Eases back pain: By lying flat on the stomach, the Crocodile Pose gently stretches and relaxes the muscles in the lower back, relieving tension, and discomfort. It is especially beneficial for people who suffer from mild lower back pain.

4. Improves posture: Regular practice can help improve posture by aligning the spine, reducing hunching, and strengthening the back muscles, which can correct postural imbalances over time.

5. Enhances circulation: This pose can improve blood circulation by encouraging the body to relax and allowing for better oxygen flow throughout the body.

6. Soothes the nervous system: It is calming for the nervous system, which can aid in reducing symptoms related to anxiety, insomnia, and fatigue.

7. Aids in digestion: The gentle pressure on the abdomen can help stimulate the digestive organs, aiding in digestion and relieving bloating or discomfort.

8. Relieves fatigue: Practicing this pose can help alleviate both mental and physical fatigue, providing a sense of rejuvenation and calm.

Steps to perform crocodile pose:

1. Start by lying on your stomach.
   • Find a comfortable flat surface or yoga mat.
   • Lie face down on your stomach with your legs extended straight back and feet hip-width apart. Let your toes point outward slightly.
2. Position your arms.
   • Fold your arms in front of you, placing one palm on top of the other.
   • Rest your forehead on your arms, ensuring your neck and shoulders are relaxed. Alternatively, you can rest your chin on your hands if that feels more comfortable.
3. Adjust your legs and feet.
   • Allow your legs to relax and your heels to fall outward. Slowly fold and bring your one knee on the side like touching your chest (see picture)
   • Relax your entire body, releasing any tension in your back, shoulders, and hips.
4. Focus on your breathing.
   • Close your eyes and take slow, deep breaths.
   • Inhale deeply through your nose, expanding your abdomen, and exhale slowly, releasing any tension. Feel your belly pressing gently into the floor with each inhale and releasing with each exhale.
5. Hold the pose.
   • Stay in this position for 2 to 5 minutes or longer, depending on your comfort level.
   • Use this time to relax completely, focusing on your breath and letting go of any stress or tension.
6. To Release the pose
   • Slowly bring your arms back down to your sides. Release the leg down.
   • Repeat the pose with the other leg and stay for 2 to 5 minutes.
   • Gently roll onto one side and rest there for a few breaths before pushing yourself up to a seated position.

Tips for performing crocodile pose:

• Find comfort: Use a folded blanket or towel under your chest or pelvis for added comfort if needed.
• Avoid strain: If you feel any strain in your lower back or neck, adjust the position of your arms or legs to find a more comfortable angle.
• Use support: If your lower back feels uncomfortable, you can place a pillow or bolster under your hips for support.

Image credit: photograph by Akshay Gupta Makarasana (Crocodile Pose) – PixaHive License CC0