IntermediateproneNakrasana
नक्रासन
Nakrasana (Crocodile Walk) is a dynamic Chaturanga where the entire body hops forward and backward without touching the floor.
Anatomy Involved
Benefits
- Extreme upper body strength
- Core endurance
- Builds explosive power
- Mental determination
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Wrist injuries
- Shoulder injuries
- Lower back pain
- Heart conditions
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Press the pubic bone gently into the floor
- 2Engage the legs by pressing the tops of the feet down
- 3Lengthen the back of the neck — gaze slightly forward
- 4Draw the shoulder blades toward the spine
- 5Keep the gluteal muscles firm but not clenched
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Nakrasana (Crocodile Walk) is a dynamic Chaturanga where the entire body hops forward and backward without touching the floor.
How to Practice
1. Come into Chaturanga Dandasana (Low Plank).
2. Elbows bent, body hovering a few inches above the floor.
3. Core extremely active. Entire body rigid like a plank.
4. Inhale.
5. Exhale, hop forward with hands and feet simultaneously.
5 more steps remaining
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
Frequently Asked Questions
Common questions about Nakrasana
What is Nakrasana?
Nakrasana (Crocodile Walk) is a dynamic Chaturanga where the entire body hops forward and backward without touching the floor.
What are the benefits of Nakrasana?
Extreme upper body strength. Core endurance. Builds explosive power. Mental determination.
Who should avoid Nakrasana?
Avoid this pose if you have: Wrist injuries, Shoulder injuries, Lower back pain, Heart conditions.
How many steps are in Nakrasana?
Nakrasana is practiced in 10 steps. Come into Chaturanga Dandasana (Low Plank).
Is Nakrasana suitable for beginners?
Nakrasana is an intermediate-level pose. Beginners should practice with props or under guidance.
What conditions does Nakrasana help with?
Nakrasana is therapeutic for: strength.
What poses should I do before Nakrasana?
Prepare with: Adho Mukha Virasana (Child's Pose), Bhujangasana. These warm up the relevant muscles and joints.
Related Poses
Similar poses you might enjoy
Build Your Own Sequence
Combine Nakrasana with other poses