Crocodile Pose Arms Forward
Makarasana Variation Arms Forward · मकरसन भिन्नता हस्त अग्रे
Also known as: Extended Crocodile
Crocodile Pose Arms Forward, also called Extended Crocodile is a classical yoga posture. Its Sanskrit name Makarasana Variation Arms Forward translates word-for-word as: Makara (Crocodile / Sea Monster) · 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, open and strengthen the shoulders and release the neck. Relaxes the back and shoulders. Improves breathing. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and seniors. A blanket and bolster 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
- Relieves stress and tension
- Relaxes the back and shoulders
- Improves breathing
- Promotes deep relaxation
- Calms the mind
- Full anatomical benefits — muscles, joints, organs →
Avoid If
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.
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.
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.
Bolster
A bolster allows gravity to do the work, creating a passive, deeply restorative version of the pose with full body support.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 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
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
How to Practice
1. Lie prone, with your legs slightly apart.
2. Allow your feet to drop open naturally.
3. Extend your arms straight forward, in line with your shoulders.
4. Rest your forehead on the floor, relaxing your face.
5. Completely release your body weight into the floor.
5 more steps remaining
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Frequently Asked Questions
Common questions about Makarasana Variation Arms Forward
What is Crocodile Pose Arms Forward?
Crocodile Pose Arms Forward, also called Extended Crocodile is a classical yoga posture. Its Sanskrit name Makarasana Variation Arms Forward translates word-for-word as: Makara (Crocodile / Sea Monster) · 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, open and strengthen the shoulders and release the neck. Relaxes the back and shoulders. Improves breathing. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and seniors. A blanket and bolster 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 Forward?
Relieves stress and tension. Relaxes the back and shoulders. Improves breathing. Promotes deep relaxation. Calms the mind.
Who should avoid Crocodile Pose Arms Forward?
Avoid this pose if you have: Pregnancy, Severe back pain, Neck injuries.
How many steps are in Crocodile Pose Arms Forward?
Crocodile Pose Arms Forward is practiced in 10 steps. Lie prone, with your legs slightly apart.
Is Crocodile Pose Arms Forward suitable for beginners?
Yes, Crocodile Pose Arms Forward is a beginner-friendly pose suitable for all levels.
What props are needed for Crocodile Pose Arms Forward?
You may use: blanket, bolster. Props make the pose more accessible and comfortable.
What poses should I do before Crocodile Pose Arms Forward?
Prepare with: Makarasana, Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Makarasana Variation Arms Forward with other poses