Makarasana: Crocodile Pose for Rest and Breath

Yoga poses 4 illustrations Updated 2 Nov 2026

Makarasana, the crocodile pose, is a relaxation posture done lying on the belly. The forearms are folded under the forehead or the chin rests on stacked hands, the legs lie apart with the heels turned in or out, and the whole body rests on the floor. Makara means crocodile, an animal that lies still and calm at the water's edge. It is the face down counterpart to shavasana and is often used between back bends such as cobra and locust.

This guide explains how to set up makarasana, how it teaches belly breathing, variations that ease the lower back, the benefits, and when another rest may be more comfortable.

Sanskrit: Makarasana (makara: crocodile)
English: Crocodile pose
Level: All levels
Hold: 1 to 5 minutes
Teaches: Relaxed belly breathing
Used between: Cobra, locust, bow pose

How to do makarasana

Lie face down on the mat.
Spread the legs comfortably apart.
Turn the heels in and toes out, or the reverse, whichever relaxes the hips.
Fold the arms and stack the forearms under the forehead.
Close the eyes and let the whole body rest on the floor.
Breathe slowly through the nose, feeling the belly press into the mat.
Stay one to five minutes, then bring the legs together and roll to one side.

Makarasana (crocodile) in pictures

Makarasana lying face down with forearms folded under the forehead and legs apart — Level
All levels
Hold
1 to 5 minutes
Works on
Rest, breath
Fold the arms and rest the forehead on them; legs apart, heels turned in or out, whichever is comfortable.
**Teacher's cue:** Let the belly press into the floor as you inhale.

Crocodile variation with the chin resting on stacked hands and elbows spread wide — Level
All levels
Hold
1 to 3 minutes
Works on
Gentle back extension
Resting the chin on stacked hands lifts the chest slightly and gives a gentle back bend.
**Teacher's cue:** Move the elbows forward if the lower back feels pinched.

Crocodile pose with a thin pillow under the belly to ease the lower back — Level
All levels
Hold
3 to 5 minutes
Works on
Back comfort
A thin pillow under the belly flattens the curve of the lower back for those who find lying flat uncomfortable.
**Teacher's cue:** Use the thinnest support that removes discomfort.

Resting in crocodile pose after a round of cobra pose with the head turned to one side — Level
Beginner
Hold
5 breaths
Works on
Recovery
Between rounds of cobra or locust, a few breaths in makarasana let the back muscles recover.
**Teacher's cue:** Turn the head to the other side each time.

Learning belly breathing in crocodile pose

Lying on the belly makes it easy to feel the abdomen move against the floor with each breath. On the inhale, the belly presses down and the lower back gently lifts; on the exhale, both soften. Many teachers use makarasana to teach diaphragmatic breathing to beginners who tend to breathe high in the chest. Try ten slow breaths with your attention on the floor contact.

Variations

Chin on hands: elbows wide and forward, giving a mild back bend.
Pillow support: a thin pillow under the belly for lower back comfort.
Head turned: rest the cheek on the hands and switch sides halfway.
Arms by the sides: palms up, for a fully passive rest.

Makarasana benefits

Relaxes the back muscles after back bends.
Teaches slow belly breathing.
Some people with lower back stiffness find the gentle extension soothing.
A calm rest for people who dislike lying on their back.

Its stillness also makes it a good place to check in with how the body feels after effort, which builds the habit of listening before moving on.

When to choose another rest

Lying on the belly may not suit later pregnancy, recent abdominal surgery, or acid reflux. People with neck pain can turn the head to the side or place a small towel under the forehead. If lying face down causes back pain, use child pose or shavasana with knees bent instead.

Placing crocodile pose in practice

Use makarasana between belly down back bends such as bhujangasana and dhanurasana, and as a short rest during routines for the lower back on yoga for back pain. Searches for crocodile pose yoga, makarasana yoga and crocodile pose in yoga all lead to this posture.

Practise on an empty stomach, move slowly into each position and stop at any sharp pain. If you have an injury, a health condition or are pregnant, check with a doctor or an experienced teacher first.