Crocodile (arm balance)

Nakrāsana

Read what the gnome says

Crocodile! From plank, lower slowly with the elbows hugging the ribs, hovering above the floor. Body one straight line, core and legs firm, gaze forward. Don't let the hips sag. Breathe steadily, then lower down. Snappy little gnome.

Works on Triceps · Pectorals · Abdominals

How to do it

1. Come into a low plank with the elbows hugging the ribs.
2. Shift forward until the body is a straight line a few inches above the floor.
3. Hold with the belly strong, then lower with control.

Common mistakes

• Don’t let the hips sag or lift.
• Don’t let the elbows flare out.
• Don’t hold the breath.

Benefits

• Builds strength in the arms, shoulders and core.
• Trains focus and balance.
• Playful: a great reward for steady practice.

Take care: Go easy or skip if you have wrist, shoulder or neck pain, or are pregnant. Warm up first and practise near soft ground.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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