Crocodile Pose anatomy

Crocodile Pose · Makarasana · Tư thế cá sấu

Crocodile Pose mainly works ; it stretches latissimus dorsi, pectoralis major, tibialis anterior.

3D anatomy model of Crocodile Pose: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

Lie face down and relax, with the forearms folded under the forehead and the legs wide, heels turned in. A resting pose for deep belly breathing; most muscles are relaxed.

Muscles in this pose

Stretching: Latissimus dorsi, Pectoralis major, Tibialis anterior

Why these muscles work or stretch

Latissimus dorsi · Stretching: Arms rest above the head
Tibialis anterior · Stretching: Tops of the feet rest on the floor

Practice cues

Let the whole body soften into the floor
Feel the belly press into the floor as you inhale
Let the shoulders and buttocks fully release

Benefits

Relaxes the whole body; a rest between face-down poses
Helps you feel belly breathing and the movement of the diaphragm
May help ease low back tension after backbends

Cautions / contraindications

Avoid in pregnancy, as lying face down presses on the belly
Avoid after recent abdominal surgery
Take care with neck or shoulder pain; adjust the arms or turn the head

Easier variations

Place a thin blanket under the belly or a folded towel under the forehead
Stack the hands under the forehead if the shoulders are stiff

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Extended Puppy Pose Uttana Shishosana
Reclining Hero Pose Supta Virasana
Side-Lying Relaxation Pose Parsva Savasana
Full Frog Pose Bhekasana
Superman Pose Viparita Salabhasana
Low Cobra Pose (Baby Cobra) Ardha Bhujangasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)