Makarasana, or Crocodile Pose, is a prone resting posture. The arms, head and legs are arranged so the body can settle without unnecessary effort.
Navigator
Setup
- Lie on the abdomen with the legs comfortably apart.
- Turn the heels inward or let the feet rest naturally.
- Fold the forearms in front of the body.
- Rest the forehead or one cheek on the hands.
- Allow the shoulders and jaw to soften.
- Observe ordinary breathing.
Support options
- Place a folded blanket beneath the chest.
- Use a thin blanket beneath the forehead.
- Keep the legs closer together when a wide position is not comfortable.
- Rest on one side instead of lying prone.
Breath awareness
Notice the movement of the back ribs and abdomen against the floor. Do not force the breath to become deeper.
Common mistakes
- Holding the head up with muscular effort.
- Keeping the shoulders lifted.
- Forcing the legs wide apart.
- Trying to control every breath.
Practice limits
Change position when the neck, shoulders, lower back or breathing feels strained or unstable. Use additional support and learn longer restorative setups from a qualified yoga teacher.