Light on Yoga: The Bible of Modern Yoga

67

Effects

Yogasanas, Bandha and Kriya 105

The pose strengthens the arms and the wrists develop mobility and

power. It also contracts and tones the abdominal organs.

30. Nakrasana Six* (Plates 68 to 71)
    Nakra means a crocodile. This posture consists of several dynamic
    movements resembling those of a crocodile stalking its prey, hence the
    name.

Techn£que

I. Lie flat on the floor, face downwards.

2. Bend the elbows and place the palms by the side of the waist.
   3· Keep the feet about one foot apart. Exhale, raise the whole body a
   few inches above the floor, balancing it on the palms and the toes. KeeJ:­
   the body stiff as a poker and the knees taut. The body should remain
   parallel to the floor. (Plate 68)

4· Take a few breaths and with an exhalation lunge the whole body a
foot forward, lifting the hands and feet simultaneously off the floor.
(Plates 69, 70 and 71.) After going a foot forward, take a few breaths.
Then exhale and lung� forward again.

5· Repeat the forward 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, rest a few seconds taking deep breaths.