ProneBeginner
Crocodile variations
Nakrasana
Crocodile (Nakrasana) is a dynamic plank variation that springs the body forward and back like a stalking crocodile, building explosive strength.
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How to Perform
- 1
Start prone with palms beside waist and feet hip-width, toes tucked.
- 2
Press up to low plank with elbows bent and body parallel to the floor.
- 3
On an exhale, hop hands and feet forward about a foot while maintaining the low hover.
- 4
Pause, inhale, then exhale to hop forward again; repeat 4–5 lunges keeping body rigid.
- 5
Reverse the hops to travel back to the starting point before lowering to the mat.
Benefits
- Develops powerful wrists, shoulders, and core through plyometric load.
- Ignites circulation and dispels lethargy by building heat.
- Sharpens coordination and mental focus in advanced vinyasa transitions.
Alignment Cues
- Shoulders hover slightly above wrists throughout.
- Hips stay level with shoulders to maintain plank line.
- Gaze slightly ahead to keep neck long.
- Engage inner thighs to prevent legs from splaying.
Common Mistakes
No common mistakes listed.
Contraindications
- • Acute wrist, elbow, or shoulder injury
- • Pregnancy
- • High blood pressure or vertigo aggravated by dynamic movement
Recommended Props
Wrist wedgesBlocks under hands
Tags
ArmsBeginnerCorePlank to Dog FlowProneShouldersasana