ProneBeginner
Resting Prone Pose
Makarasana
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About This Pose
Resting Prone Pose (Makarasana/Crocodile Pose) is a face-down relaxation position with the head resting on folded arms or turned to one side. This pose allows the back muscles to release after backbend practice while maintaining a prone position. It's excellent for observing the breath moving into the back body and integrating the benefits of backbend practice.
Step-by-Step Instructions
- 1
Lie face down
- 2
Stack hands under forehead
- 3
Turn head to one side
- 4
Let body sink into mat
- 5
Breathe naturally
- 6
Release all effort
Alignment Cues
- Slow breathing naturally
- Let body soften completely
- Release all muscular effort
- Allow belly to expand with breath
Benefits
- Releases back muscles
- Allows integration
- Promotes back breathing
- Neutral spine position
- Restorative after backbends
- Calms nervous system
Modifications
- Use bolster under chest
- Pillow under ankles
Variations
- Arms by sides
- Legs wider
Cautions & Contraindications
Cautions
- Support neck properly
- Stay comfortable
Avoid this pose if you have:
- Pregnancy
- Breathing issues
Quick Facts
Primary Focus
spineSecondary Focus
core
Suggested Hold
120 seconds
Tags
pronerestorativerelaxationbeginner
Equipment
yoga mat
