Crocodile Pose (Makarasana)

Discover the benefits of Makarasana, or Crocodile Pose, and how it can help you relax your body and mind. Learn how to do this pose with this simple guide!

Posted: July 3, 2018

Crocodile Pose Makarasana (Mah-car-ah-SUN-uh) — is a deeply restorative posture that is part of the Padma Sadhana sequence. Crocodile pose relaxes the entire nervous system and is an excellent posture to use in between back strengthening poses. It gets its name from the Sanskrit words, Makara, meaning crocodile, and asana, meaning pose.

Level of Difficulty: Beginner

Step-by-Step Instructions

  1. Lie on your stomach.

  2. Bend your right leg, creating a 45 degree angle with your thigh and calf.

  3. Allow your left leg to lie straight behind you.

  4. Place your left cheek on your mat and gaze to the right.

  5. Place your hands underneath your left cheek, creating a pillow.

  6. Rest in this pose for up to 15 minutes. Breathe deeply.


  • Provides deep relaxation
  • Releases tension in the back
  • Relieves stress


  • Pregnancy

Modifications and Variations

  • To modify: If you have knee issues, lie with both legs straight behind you.

Preparatory Poses and Follow up Poses

Browse our entire yoga poses library and learn more about each yoga pose in detail.

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