Yoga pose
Crocodile Pose is a simple prone resting shape that lets the front body settle onto the floor while the back body softens. It is often used between stronger backbends or at the end of a practice when you want a quiet, supported pause.
Typical hold: 30 seconds to 2 minutes
Timing: 5 to 8 slow breaths · 30 to 60 seconds · 1 to 2 minutes if comfortable
Crocodile Pose is less about stretching and more about settling. The floor gives clear feedback here: you can feel the ribs, belly and thighs meeting the mat, and that contact often helps the lower back stop gripping. Some people prefer the forehead on stacked hands, while others like a slightly wider arm position. Choose the version that lets your neck and breathing stay easy.
If your lower back still feels busy here, try taking the feet a little wider and letting the toes turn out naturally. For many people, that small change helps the buttocks soften and the back settle.
Stack one hand on top of the other and rest your forehead on them to keep the neck more neutral.
Place a thin folded blanket under the upper chest or ribs if the pressure of the floor feels too firm.
Widen the feet and let them fall naturally if holding the legs together creates tension in the low back or hips.
Lie on your back with knees bent and feet on the floor, allowing the spine to settle without any pressure on the belly.
Use this if lying on your front is uncomfortable or if getting into a prone position is not practical.
Kneel and fold forward over a bolster or stacked pillows so the chest and head are supported.
Use this if you want a resting shape with support but prefer not to lie flat on the belly.
The classic quiet version with the forehead resting on stacked hands and the neck in a neutral position.
The arms fold in front and one cheek rests on the hands or mat. This can feel softer for some people, though it does rotate the neck.
The elbows spread wider and the hands cup opposite elbows, creating a broader base for the chest and shoulders.
If a gentle setup still causes sharp pain in the low back, ribs or neck, or breathing feels difficult in the pose, stop and get individual guidance before using it again.
These poses can help prepare the movement pattern or body position used here.
These poses can provide a contrasting movement or a quieter transition after this pose.
Either can work, but many people find a slightly wider leg position more restful. If keeping the legs together makes the buttocks grip or the low back feel tight, separate the feet and let them fall naturally.
For most people, the forehead-on-hands version is the steadier choice because it keeps the neck more neutral. Resting on one cheek can feel softer, but it asks for neck rotation, so switch sides if you stay longer.
Because the floor gives your breath something to meet. In Crocodile Pose, the belly and lower ribs gently press into the mat on the inhale, which makes the movement of breathing easier to feel than it might in standing or sitting.
Yes, sometimes. It works well as a pause after prone backbends or whenever Child's Pose is not comfortable for the knees or ankles. If lying on the belly feels restrictive, choose Constructive Rest or Supported Child's Pose instead.
Reviewed for yoga instruction
Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice
Last reviewed: 2026-08-08
