Yin Yoga Pose Spotlight- Crocodile Pose

Crocodile Rock is a fantastic Sphinx alternative in the Yin Yoga pose series for those not wanting to lie on their belly or for pregnant practitioners. Making use of two bolsters, it offers the same benefits of low back compression to support a supple spine, while keeping the belly elevated above the mat.

EASING IN: Position a bolster across the front third of your mat and another along the back third. Kneel behind the back bolster and reach forward to place your hands on the front bolster. With your core engaged, slower your hips and fronts of thighs to rest on the back bolster, and your upper chest onto the front bolster.

Enjoy the gentle, soothing compression for your lower back, while your upper body melts into the bolster's supportive comfort.

Give yourself over to the cradle of the earth.
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Shine the gentle spotlight of you awareness through your body from head to toe and then toe to head, revealing any tensions. Allow the release of each tension you find using your out breath and your gentle and  kind attention.

It can be easy to unconsciously hold the breath in backbending. To enhance the grounding effects of the pose and keep the breath flow full and easy, you might try a very simple breath mantra exercise:

Breathing in, I feel relaxed

Breathing out, I am free

Hold Crocodile Rock for ~3-5min

Rest 1-2min in Prone Penguin to release the stimulation and observe the aftereffects.

There aren't many back bends in the Yin Yoga series, and this is a great one! Try weaving this pose into your practice and teaching as a refreshing counterpoint to the forward bends that make up most of our daily movements.

If you'd like to learn more you might check out my first book Yin Yoga & Meditation, available on Amazon! ☯

Join me live online for my 40HR Yin Yoga & Meditation Teacher Training. This program is open to practitioners, teachers, wellness providers, and anyone with a deep interest in the practice.