Nakrasana is a SANSKRIT word that means Nakar means ''Crocodile'' and asana means ''Pose''. This is also called ''Crocodile Pose'' in English. This position is relative to deep breathing. Asana helps to massage the abdominal organs and improves the functioning of the digestive system.
Lie on the floor, face downwards. Now bend the elbows and place the palms by the side of the waist. Keep the feet about one foot apart. Breathe out and raise the whole body a few inches above the floor. balance the body on the palms and the toes. Keep the body stiff and the knees taut. the body should remain parallel to the floor. take a few breaths and with exhalation the whole body a foot forward, lifting the hands and leg at the same time off the floor. after coming to a leg forward, take a few breaths. Then breathe out and lunge forward again. at least 4 to 5 times to be practiced. Rest a few seconds and take deep breaths.
Benefits of Nakrasana yoga:
There are the most important health benefits of Nakrasana are,
1. Nakrasana rejuvenates the whole body and makes one feel lively and vigorous.
2. Nakrasana helps to develop powerful wrists.
3. This pose helps to reduce lethargy of the body and fatigue of the brain.
4. This asana helps to reduce stress and anxiety.
5. Nakrasana helps to regulate blood pressure.
6. Nakrasana improves the digestion system, this pose massages the abdominal organs and improves the functioning of the digestive system. and also useful in curing constipation.
7. This pose is beneficial for healing spinal issues. It prevents slip disorder, spondylitis, and sciatica. Regular practices of this pose helps to reduce backache or lower back stiffness.
8. This pose helps to activate the sacrum. It also stimulates the sacrum facilitating breathing throughout the spine and helping to prevent all the blockages in the spine.
Step by step Nakrasana yoga:
1. Remain flat on the floor, face directed down.
2. Curve the elbows and place the palms by the side of the waist.
3. Keep the feet about one foot apart. Breath out, raise the whole body a few inches above the floor, balancing it on the palms and the toes. keep¬ the body stiff as a poker and the knees taut. The body should remain parallel to the floor. (Step 1)
4. Take a few breaths and with a breath out lunge the whole body a foot forward, dragging the hands and feet simultaneously off the floor. (Step 2, 3 and 4.) After going a foot forward, take a few breaths. Then breath out and lung and ahead again.
5. Repeat the ahead lunges four or five times. At the end of each lunge, the position of the body should be as described in position 3 above. These movements resemble the lunges made by a crocodile stalking its prey. After each lunge, loosen up a few seconds taking deep breaths.
6. Now reverse the movements and with breathing out jump back about a foot at a time until you return to the position from where you started.
7. Loosen up the trunk on the floor and relax.