Crocodile Yoga Pose

Muscles worked

Setup

1. Lie face down on a flat surface with your legs extended straight behind you.
2. Stack your hands one on top of the other and rest your forehead on the back of your hands.
3. Position your feet hip-width apart with your toes pointing away from your body.

How to do it

1. Inhale and engage your core, pressing your pubic bone firmly into the mat to stabilize your pelvis.
2. Exhale as you lift your head, chest, and legs simultaneously off the floor, keeping your forehead resting on your hands.
3. Hold the top position for 2-3 seconds, focusing on squeezing your glutes and pulling your shoulder blades together.
4. Inhale as you slowly lower your body back to the starting position with total control.

Form checklist

• Keep your gaze directed downward to maintain a neutral neck and spine.
• Ensure your knees remain locked and legs stay straight throughout the lift.
• Focus on lifting through the mid-back and hips rather than arching the lower back excessively.
• Keep your shoulders pulled away from your ears to properly engage the trapezius.

Pro tips

• Think about 'lengthening' your body from your head to your toes as you lift to maximize spinal decompression.
• Drive your hips into the floor to create a stable base, which helps isolate the glutes and hamstrings.

Make it harder

• Extend your arms straight forward in a 'V' shape to increase the lever length and demand on the upper back.
• Perform small, controlled pulses at the top of the movement to increase time under tension for the posterior chain.

Frequently asked

What muscles does the crocodile yoga pose work?

The crocodile yoga pose primarily targets the glutes and hamstrings, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the crocodile yoga pose?

The crocodile yoga pose requires no equipment — just your body weight.

Is the crocodile yoga pose good for beginners?

Yes. The crocodile yoga pose is a beginner-friendly movement and a strong foundation to build on.

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