[Pose Of the Week] Crocodile Pose On Elbows (Beginner)

Rest, relax, & stretch in Crocodile Pose On Elbows – a gentle, supported variation of Sphinx Pose…

Crocodile Pose on Elbows (Makarasana On Elbows) is a beginner-level prone yoga pose that provides a gentle stretch for the chest and spine, while strengthening the arms and shoulder muscles. This is a therapeutic back bend pose that may be used to relieve lower back pain and improve spinal health. It helps to strengthen the lower back and shoulders, triceps, and hips, while stretching the back, neck, and abdomen. This relaxing pose may also help to improve posture and breath control, and is traditionally thought to align the Throat chakra.

A variation of Sphinx Pose and Crocodile Pose, in this version, the chin rests on the palms, rather than having the palms pressing into the floor.

While this is quite a gentle pose, those with acute back, neck, or shoulder injuries, or who are in the first or second trimester of pregnancy, should avoid this one.

How to Do Crocodile Pose On Elbows:

Lie on your belly in Makarasana (Crocodile Pose), resting for 3-4 breaths.
Inhale, lift your chest, and place your elbows under your shoulders, perpendicular to the ground.
Rest the chin between your palms, keeping legs straight and together, or slightly apart.
Maintain the pose for 6 or more deep breaths, keeping the belly pressed toward the floor and the spine relaxed.
Gently lower your chest and rest in Makarasana.