Crocodile Pose: Makarasana

Crocodile pose is wonderful to practice anytime but is especially perfect for the seasonal transition from summer (pitta) to autumn (vata) as it is calming and grounding.

It is the best pose for combining diaphragmatic breathing and relaxation. It is particularly effective partly because diaphragmatic breathing facilitates relaxation and partly because in crocodile the release of tension is directed to the low back and mid-torso where the diaphragm attaches. When we breathe diaphragmatically it has a positive impact on every physiological system in our body. Other relaxation poses that feature diaphragmatic breathing are not as relaxing and can reinforce tension in the lower back and abdomen.

You can start your day with a few minutes of crocodile pose or practice it in the late afternoon to help you feel refreshed or before bed to help your body wind down and prepare for sleep. In asana practice it is a good pose to start with or to do after belly backbends or after a particularly challenging sequence.

How to do Crocodile:

Lie on a mat or rug, face down. Spread your legs about mat width apart with your toes pointing out to the sides. If this is uncomfortable you can have your toes straight back or slightly turned in. Fold your arms placing each hand on the opposite elbow, and draw the elbows in so your shoulders and upper chest are OFF the floor. Rest your forehead on your forearms. Your belly and pubic bone rest fully on the ground. Close your eyes and let your entire body relax.

Let me know if you have any questions or need help to get completely comfortable in the pose: dhelfeld@starpower.net

Here is a picture of me in crocodile with my guard cat Mack.