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Crocodile Pose Variation Arms Overhead

मकरसन भिन्नता हस्त शिरोपरि

This variation of Crocodile Pose is a deeply relaxing asana that helps to relieve stress and tension. Extending the arms overhead gently opens the chest and shoulders while promoting a sense of calm.

Anatomy Involved

Benefits

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

Back injury
Neck injury
Pregnancy (late term)

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

Target Areas

Practice Flow

Makarasana

Adho Mukha Virasana (Child's Pose)

This pose

Adho Mukha Virasana (Child's Pose)

Savasana

About this Pose

This variation of Crocodile Pose is a deeply relaxing asana that helps to relieve stress and tension. Extending the arms overhead gently opens the chest and shoulders while promoting a sense of calm.

How to Practice

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

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

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

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

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

4 more steps remaining

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Frequently Asked Questions

Common questions about Crocodile Pose Variation Arms Overhead

What is Crocodile Pose Variation Arms Overhead?

This variation of Crocodile Pose is a deeply relaxing asana that helps to relieve stress and tension. Extending the arms overhead gently opens the chest and shoulders while promoting a sense of calm.

What are the benefits of Crocodile Pose Variation 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 Variation Arms Overhead?

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

How many steps are in Crocodile Pose Variation Arms Overhead?

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

Is Crocodile Pose Variation Arms Overhead suitable for beginners?

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

What props are needed for Crocodile Pose Variation Arms Overhead?

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

What poses should I do before Crocodile Pose Variation Arms Overhead?

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