Mobility · Yoga

Crocodile Pose

Crocodile Pose is a face-down resting yoga posture with your head supported by your arms. It encourages relaxed breathing while letting your lower back rest.

Beginner
Low injury risk
No rest timer

How to do it

Lie face down on your mat.
Separate your legs slightly wider than hip-width.
Stack your forearms in front of you.
Rest your forehead on your forearms.
Hold this supported position for the planned time.
Roll slowly onto your side to exit.

Form cues

Let your shoulders soften.
Breathe gently into your belly.
Keep your jaw relaxed.

Common mistakes

Forcing your feet outwardLet your feet settle at their natural angle rather than twisting your legs.
Propping your chest upLet your chest rest on the mat instead of pushing through your elbows.

Safety

An awkward head position can strain your neck, and lying face down may aggravate lower-back discomfort if your back arches excessively.

Adjust the height of your arm support so your neck stays comfortable rather than sharply bent.
Try a thin folded blanket under your pelvis if your lower back feels compressed.
End the hold if you feel pain, tingling, or difficulty breathing.

If you are pregnant or have had recent abdominal surgery, ask your clinician about a side-lying alternative before using this face-down pose.

Muscles worked

Back

Primary muscles

Lower Back

Secondary muscles

Glutes
Hamstrings

Equipment

Yoga Blanket (optional)
Yoga Mat

Sets and reps

Sets: 1–2
Target: 60–180 seconds
Rest: No rest timer

Use this as a resting pose between more demanding movements.