Crocodile Pose

Instructions

1. 1Lie face down on the mat, extending the legs behind you with the tops of the feet resting on the floor.
2. 2Fold the arms in front of you and stack them so that each hand rests on the opposite elbow.
3. 3Rest the forehead on the forearms, allowing the forehead, not the chin, to make contact.
4. 4Let the chest and belly soften fully into the mat with each exhale.
5. 5Allow the heels to fall naturally outward so the legs are completely passive.
6. 6Close the eyes and bring your awareness to the natural rhythm of the breath in the belly.
7. 7Stay for 3 to 10 minutes, releasing any remaining tension in the spine with each breath.

Contraindications & precautions

• ⚠Recent abdominal surgery or hernia — the direct pressure of the abdomen on the floor can aggravate healing tissue; use a folded blanket under the hips or avoid the pose.
• ⚠Pregnancy (second and third trimester) — lying prone places weight directly on the belly; replace with a supported side-lying relaxation pose.
• ⚠Acute cervical pain or whiplash — adjust the arm position so the forehead is supported higher, reducing compression at the base of the skull.