Crocodile ~ Nakrasana

Crocodile is one of many yoga postures that imitate animals; in this pose our arms form the 'jaws' of the Crocodile, our raised upper back resembling the ridge running down the spine of the reptile. Nakrasana offers a place to rest during back bending sequences without having to come into a counterpose; it is also good for transition into Cobra and Locust. It appears in modified form in Yoga For Better Sleep

Type: Relaxation pose (active)

Benefits: increases lung capacity and improves breathing, gently stretches the neck, upper spine and shoulderblades, tones the underside of the upper arms, opens the chest

Drishti: eyes closed

Technique: begin lying flat on your belly, slide your arms along your mat to bring them in front of your shoulders, spread out to either side, one hand on top of the other; widen your legs and let the ankles and feet fall to a comfortable position - you can tuck your toes under if you like, if you are flexible through the feet and ankles, lay the feet and ankles flush against your mat so that your heels, toes and ankles make contact with the yoga mat; press the length of your legs and your pubic bone into the floor, engage the abdominals; grab your elbows with your hands and bring your forehead down to meet your upper wrist; inhale and stretch your upper body slightly forward, creating space and blood flow in your lower back; exhale and lift the chest slightly, cupping your elbows with your hands, tuck your chin under and bring your head slightly forward into your chest, stretching the back of your neck; adjust your elbows forward if necessary to comfortably rest your head; rest here for a breath or two and then slowly release your head to your hands, turn to rest on one cheek and relax

Modifications: if your ankles are not flexible, place a folded blanket beneath them; if your arms and shoulders are not flexible, place a pillow beneath your chest; if you have neck pain, place a pillow beneath your arms; if you are more flexible, raise your arms to 45 or 90 degree angle from the floor, this is a deep stretch for the neck as well as opening the back body

Contraindications: any neck or shoulder injury

Counterpose: Child's Pose (also Childs Pose with Arms Extended Forward)