Beginnerprone

Crocodile Pose Arms Overhead

Crocodile Pose Variation Arms Overhead · मकरसन भिन्नता हस्त शिरोपरि

Also known as: Prone Relaxation Arms Overhead

CrocodileCrocodile·PosePose·OverheadOverhead·AsanaPose

Crocodile Pose Arms Overhead, also called Prone Relaxation Arms Overhead is a classical yoga posture. Its Sanskrit name Crocodile Pose Variation Arms Overhead translates word-for-word as: Crocodile (Crocodile) · Pose (Pose) · Overhead (Overhead) · Asana (Pose). In this posture, the body engages the posterior chain against the gentle resistance of gravity. The posture works to strengthen and extend the back and open and strengthen the shoulders. Relaxes the body and mind. Opens chest and shoulders. Suitable for beginners and regular practitioners alike, it is a calming cool-down, particularly beneficial for seniors and beginners. A blanket can be used to make the posture more accessible and support correct alignment. Practitioners with pregnancy and neck pain should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

5

Reduces stress and anxiety
Relaxes the body and mind
Opens chest and shoulders
Improves breathing
Lowers blood pressure
Full anatomical benefits — muscles, joints, organs →

Avoid If

3

Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Place a folded blanket under the lower abdomen to reduce lumbar compression; limit the height of the lift.
Neck Injury / Cervical Issues
Looking up, bearing head weight, or unsupported neck rotation can compress cervical vertebrae and irritate nerves.
Keep the gaze on the floor or turn to one side; avoid looking up or compressing the back of the neck.
Pregnancy
Deep twists, abdominal compression, and lying flat on the back can restrict blood flow or cause discomfort as pregnancy progresses.
Avoid lying on the belly entirely from the second trimester onward; practise on hands and knees or use a bolster with a cut-out under the abdomen.

Props That Can Help

Optional supports — use when helpful, not required

Folded Blanket

Use a blanket for cushioning, elevation, or support — it adapts the pose to your body's current needs without compromising alignment.

Common Mistakes to Avoid

✕Compressing the lower back by lifting too high too fast

✕Shrugging the shoulders toward the ears

✕Clenching the gluteal muscles excessively

✕Turning the head sharply to one side

✕Holding the breath during the lift

✕Holding tension — allow complete release in the supported position

Teaching Cues

For yoga teachers — verbal cues to guide students

6 cues

1Press the pubic bone gently into the floor
2Engage the legs by pressing the tops of the feet down
3Lengthen the back of the neck — gaze slightly forward
4Draw the shoulder blades toward the spine
5Keep the gluteal muscles firm but not clenched
6Surrender the weight of the body to the props and the floor

Pose Details

Pose Type

restorative

Body Focus

spineshoulders

Focus Areas

relaxationbreathing

Best For

seniorsbeginnerskids

Yoga Styles

hatharestorative

When to Practice

cool downrestorative

Position

prone

Practice Flow

Makarasana

Adho Mukha Virasana (Child's Pose)

This pose

Adho Mukha Virasana (Child's Pose)

Savasana

How to Practice

1

1. Lie prone with legs slightly apart, feet relaxed and heels turned inward.

2

2. Extend arms straight overhead, palms facing down, shoulder-width apart.

3

3. Rest forehead gently on the floor, ensuring the neck is relaxed.

4

4. Allow the entire body to completely relax, releasing any tension in the muscles.

5

5. Focus on deep, slow, and rhythmic breathing, feeling the expansion and contraction of the abdomen.

4 more steps remaining

Register free to see the complete instructions

Register Free to Continue

Already registered? Login

Frequently Asked Questions

Common questions about Crocodile Pose Variation Arms Overhead

What is Crocodile Pose Arms Overhead?

Crocodile Pose Arms Overhead, also called Prone Relaxation Arms Overhead is a classical yoga posture. Its Sanskrit name Crocodile Pose Variation Arms Overhead translates word-for-word as: Crocodile (Crocodile) · Pose (Pose) · Overhead (Overhead) · Asana (Pose). In this posture, the body engages the posterior chain against the gentle resistance of gravity. The posture works to strengthen and extend the back and open and strengthen the shoulders. Relaxes the body and mind. Opens chest and shoulders. Suitable for beginners and regular practitioners alike, it is a calming cool-down, particularly beneficial for seniors and beginners. A blanket can be used to make the posture more accessible and support correct alignment. Practitioners with pregnancy and neck pain should approach with care or consult a qualified teacher.

What are the benefits of Crocodile Pose Arms Overhead?

Reduces stress and anxiety. Relaxes the body and mind. Opens chest and shoulders. Improves breathing. Lowers blood pressure.

Who should avoid Crocodile Pose Arms Overhead?

Avoid this pose if you have: Back injury, Neck injury, Pregnancy (late term).

How many steps are in Crocodile Pose Arms Overhead?

Crocodile Pose Arms Overhead is practiced in 9 steps. Lie prone with legs slightly apart, feet relaxed and heels turned inward.

Is Crocodile Pose Arms Overhead suitable for beginners?

Yes, Crocodile Pose Arms Overhead is a beginner-friendly pose suitable for all levels.

What props are needed for Crocodile Pose Arms Overhead?

You may use: blanket. Props make the pose more accessible and comfortable.

What poses should I do before Crocodile Pose Arms Overhead?

Prepare with: Makarasana, Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.