Nakrasana (Crocodile Pose)

Iyengar's difficulty rating: 6* out of 60*

Iyengar's Technique:

  1. Lie down prone (facedown).
  2. Bend your elbows and place your palms beside your chest. Keep your feet about a foot apart.
  3. On an exhale, push into the floor and raise your whole body a few inches from the floor, so that only your hands and toes touch the ground. Keep your whole body taut and engaged, "stiff as a staff, parallel to the floor from head to heel and the knees taut." Remain here with normal breathing.
  4. Take a few breaths. Then, with an exhalation, lunge your whole body a foot forward, lifting your hands and feet simultaneously from the floor. Attempt to land in the position described in step #3. Take a few breaths, then exhale and lunge forward again.
  5. Complete four or five forward lunges.
  6. Reverse these movements and with exhalations jump back about a foot at a time until you return to the position where you started.
  7. Lower your body to the ground and relax.

Comparing Forms:

  • Iyengar's body is roughly parallel to the ground in midair. My upper body is higher than my legs. This indicates that I am using my arms more than my legs to jump forwards and backwards.