Makarasana (Crocodile): Rest for the Lower Back
Lying on the front with the forehead on the hands, the belly can only breathe into the floor — so the breath moves into the back. Many people find it a deeply restful pose for a tired lower back.
This tip is scheduled for Thursday 10 December 2026 — you’re early. It’s all here already; enjoy.
How to do it
- Lie on your front with the feet apart and the heels turned in or out — whichever is comfortable.
- Fold the arms and rest the forehead on the hands.
- Breathe into the belly and feel it press into the floor on each inhale.
- Feel the lower back rise gently with each breath.
- Rest for 3 to 5 minutes.
Go deeper
Want help doing this properly?
Master Segar and the SEGA team offer personalised guidance — for individuals, families, offices and schools. Message us and we will walk you through it.
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