Crocodile Pose Chin on Hands
Makarasana Variation Chin on Hands · मकरसन भिन्नता चिबुक हस्तयोः उपरि
Also known as: Sphinx Crocodile
Crocodile Pose Chin on Hands, also called Sphinx Crocodile is a classical yoga posture. Its Sanskrit name Makarasana Variation Chin on Hands 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 open and strengthen the shoulders and release the neck. Relaxes the back muscles. Promotes deep breathing. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and seniors. 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
Back extensors(lengthening under gentle activation)
While the back extensors in the lumbar region continue their primary action of releasing and lengthening to support the natural curve, the engagement shifts in the thoracic spine. Here, the upper back extensors (e.g., erector spinae in the thoracic region) are subtly engaged in a sustained, isometric fashion. This gentle activation supports the lift of the chest and head, encouraging a nuanced lengthening and opening across the upper back rather than a complete surrender, fostering a sense of uprightness even in a prone position.
Abdominal muscles(releasing)
In the root pose, the abdominal muscles soften and release, allowing for direct compression that calms the nervous system and encourages diaphragmatic breathing. In this variation, the slight lift of the chest and upper body subtly reduces the direct anterior compression on the abdomen. However, their essential role remains to release and be receptive, creating ample space for the diaphragm to descend fully, maintaining the integrity of deep, calming breaths but with a sensation of less restriction.
Diaphragm(activating)
While the diaphragm is actively engaged in the root pose to promote deep, calming breathing, this variation offers it enhanced freedom of movement. The gentle lift and opening of the chest provide more anterior space for the diaphragm's excursion, allowing for an even deeper and more expansive breath. This increased thoracic freedom can make the breath feel more effortless and uplifting, facilitating a profound sense of inner spaciousness and further calming the nervous system.
- Full anatomical benefits — muscles, joints, organs →
Avoid If
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
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 on your abdomen.
2. Separate your legs slightly, allowing the heels to turn inward.
3. Bring your elbows under your shoulders, place your hands under your face, fingers pointing towards the forehead.
4. Rest your chin on your hands, ensuring the neck is relaxed.
5. Allow the entire body to soften and release tension.
4 more steps remaining
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Frequently Asked Questions
Common questions about Makarasana Variation Chin on Hands
What is Crocodile Pose Chin on Hands?
Crocodile Pose Chin on Hands, also called Sphinx Crocodile is a classical yoga posture. Its Sanskrit name Makarasana Variation Chin on Hands 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 open and strengthen the shoulders and release the neck. Relaxes the back muscles. Promotes deep breathing. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and seniors. 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 Chin on Hands?
Relieves stress and tension. Relaxes the back muscles. Promotes deep breathing. Calms the mind. Gentle chest opener.
Who should avoid Crocodile Pose Chin on Hands?
Avoid this pose if you have: Severe back pain, Neck injury, Pregnancy.
How many steps are in Crocodile Pose Chin on Hands?
Crocodile Pose Chin on Hands is practiced in 9 steps. Lie prone on your abdomen.
Is Crocodile Pose Chin on Hands suitable for beginners?
Yes, Crocodile Pose Chin on Hands is a beginner-friendly pose suitable for all levels.
What props are needed for Crocodile Pose Chin on Hands?
You may use: blanket. Props make the pose more accessible and comfortable.
What poses should I do before Crocodile Pose Chin on Hands?
Prepare with: Makarasana, Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Makarasana Variation Chin on Hands with other poses