Makarasana — Crocodile Pose

BeginnerAxial Extension Lumbar Decompression

90s

A deeply restful prone pose that allows the spine to release and the breath to deepen.

How to perform

Lie face down. Cross the arms in front and rest the forehead on them. Let the legs relax apart with the feet turned out. Breathe into the back of the body.

Breathing

Breathe slowly into the lower back. Let each exhale soften the body completely.

Benefits

Relaxes the spine and nervous system, lowers the breath rate, and relieves fatigue.

Anatomical focus

Erector SpinaeDiaphragm

Breathe into the back body; let the spine soften completely.

Precautions

Support the chest with a cushion if needed. Avoid with pregnancy.

Practice within a comfortable range and stop if you experience pain, numbness, dizziness, or any concerning symptom. These are yoga and wellness movements intended to work the hip-flexor and anterior-hip region — not medical claims, and not a substitute for professional medical advice or treatment.