Crocodile Pose

Step by step

1. 1

   Lie face down

   Lie on your front with the legs comfortably apart, heels falling out to the sides and toes pointing outward.

2. 2

   Fold the arms

   Fold the forearms in front of you and rest the forehead on the stacked arms, or turn the head to one side. Let the whole body soften into the floor.

3. 3

   Breathe into the belly

   Relax completely and breathe slowly into the belly, feeling it press gently against the floor with each inhale. Stay for a minute or more, letting the lower back release.

4. 4

   Rest

   Use this pose to rest between backbends or whenever you want to calm down. To finish, slowly press up or roll to one side.

Benefits

• ✓Releases and rests the lower back
• ✓Encourages deep, calming diaphragmatic breathing
• ✓Soothes the nervous system
• ✓A restful counter-pose between backbends

Common mistakes

• →Tensing the shoulders or neck instead of softening
• →Breathing shallowly into the chest
• →Choosing it over Savasana when a supine rest is needed

Modifications & variations

• Place a folded blanket under the chest or hips for comfort
• Turn the head to one side instead of resting on the forehead
• Widen the arms for more shoulder ease

Related poses

• Child's Pose
• Bridge Pose
• Cat-Cow Pose
• Head-to-Knee Forward Fold
• Supine Spinal Twist (Supta Matsyendrasana)

Frequently asked questions

What is Crocodile Pose used for?

It's a prone relaxation pose that rests and releases the lower back and encourages slow, diaphragmatic breathing. It's often used to relax between backbends or as a calming pause in a practice.

Is Crocodile Pose the same as Savasana?

Both are relaxation poses, but Crocodile is done lying face down while Savasana is on the back. Crocodile is especially good for releasing the lower back and deepening belly breathing; choose whichever feels more restful for your body.