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Crocodile Pose Kumbhirasana

1 min
45 points
5 kcal
Belly-Down Poses
Static
Crocodile Pose
hourglass-icon 1 min
asana miniature
01:09
Music
  • Instructor’s Voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Benefits

  • Strengthens the upper back muscles
  • Strengthens the back muscles
  • Strengthens the thigh muscles
  • Improves posture awareness
  • Strengthens the neck muscles
  • Strengthens the gluteal muscles

Contraindications

Pregnancy

Technique

Lie on your stomach with your feet together and hands near your chest. Lift your torso, interlace your fingers behind your head and raise your straight legs. Hold and breathe freely. Lower your body and legs, then press into your hands to sit back on your heels.

Upload date:2026-10-16T17:45:36+00:00

If It’s Difficult

1
Lift your torso and legs separately at first if raising both together is too difficult.

Where It Appears

Yoga
Challenges

Crocodile Pose appears 24 times in yoga classes

Topic Title Time
Blood pressure
A. Shishonin's Routine 25 min
25 min
Relaxation
Stress Relief 25 min
25 min
Relaxation
Stress Relief 30 min
30 min
Relaxation
Stress Relief 45 min
45 min
Relaxation
Stress Relief 60 min
60 min
Relaxation
Stress Relief 90 min
90 min
Depression
Yoga for Depression 25 min
25 min
Depression
Yoga for Depression 30 min
30 min
Depression
Yoga for Depression 45 min
45 min
Depression
Yoga for Depression 60 min
60 min
Depression
Yoga for Depression 90 min
90 min
Sexual health
Yoga for the Prostate 90 min
90 min
Sports
Yoga for Snowboarders 90 min
90 min
Weight loss
Cardio Yoga 90 min
90 min
Blood pressure
Yoga for Low Blood Pressure 90 min
90 min
Flexibility
Lotus Pose Prep 90 min
90 min
Weight loss
Intensive Weight Loss 15 min
15 min
Weight loss
Intensive Weight Loss 20 min
20 min
Weight loss
Intensive Weight Loss 25 min
25 min
Weight loss
Intensive Weight Loss 30 min
30 min
Weight loss
Intensive Weight Loss 90 min
90 min
Energy
Tibetan Exercises 15 min
15 min
Stress relief
Inner Harmony 60 min
60 min
Back
Yoga for Hyperkyphosis 60 min
60 min

Crocodile Pose appears 60 time in challenges

Topic Title Duration Day
Weight loss
Weight Loss 2 wk
Day: 14
2 wk 14
Weight loss
Weight Loss 3 wk
Day: 20
3 wk 20
Weight loss
Slim Waist 4 wk
Day: 16
4 wk 16
Whole body
Firm Glutes 4 wk
Day: 14, 16
4 wk 14, 16
Stress relief
Stress Relief 2 wk
Day: 9, 14
2 wk 9, 14
Back
Relief from Lower Back Pain 2 wk
Day: 7, 11, 13
2 wk 7, 11, 13
Energy
Energizing Morning 2 wk
Day: 7, 12
2 wk 7, 12
Whole body
Front Splits 2 wk
Day: 13
2 wk 13
Back
Regal Posture 2 wk
Day: 12, 14
2 wk 12, 14
Back
Relief from Lower Back Pain 1 wk
Day: 3
1 wk 3
Confidence
Boost Your Self-Esteem 1 wk
Day: 7
1 wk 7
Energy
Energizing Morning 1 wk
Day: 7
1 wk 7
Weight loss
Slim Waist 1 wk
Day: 7
1 wk 7
Stress relief
Stress Relief 1 wk
Day: 1, 2
1 wk 1, 2
Back
Healthy Back 1 wk
Day: 7
1 wk 7
Weight loss
Awaken Your Strength 2 wk
Day: 13
2 wk 13
Confidence
Boost Your Self-Esteem 2 wk
Day: 11, 14
2 wk 11, 14
Stress relief
Stress Relief 3 wk
Day: 1, 2, 16, 21
3 wk 1, 2, 16, 21
Whole body
Front Splits 3 wk
Day: 20
3 wk 20
Weight loss
Awaken Your Strength 3 wk
Day: 20
3 wk 20
Back
Regal Posture 3 wk
Day: 19, 21
3 wk 19, 21
Energy
Energizing Morning 3 wk
Day: 7, 14, 19
3 wk 7, 14, 19
Weight loss
Slim Waist 3 wk
Day: 7
3 wk 7
Confidence
Boost Your Self-Esteem 3 wk
Day: 7, 18, 21
3 wk 7, 18, 21
Back
Relief from Lower Back Pain 3 wk
Day: 3, 14, 18, 20
3 wk 3, 14, 18, 20
Back
Healthy Back 3 wk
Day: 7
3 wk 7
Health
Quit Drinking 3 wk
Day: 21
3 wk 21
Health
Quit Drinking 4 wk
Day: 20
4 wk 20
Whole body
Static Practice 2 wk
Day: 7, 13
2 wk 7, 13
Whole body
Static Practice 3 wk
Day: 13
3 wk 13
Whole body
Static Practice 4 wk
Day: 27
4 wk 27
Stress relief
Relief from Anxiety 3 wk
Day: 20
3 wk 20
Men's health
Prolong Sexual Pleasure 12 wk
Day: 15
12 wk 15
Stress relief
Inner Harmony 2 wk
Day: 6
2 wk 6
Stress relief
Inner Harmony 3 wk
Day: 14, 17, 20
3 wk 14, 17, 20
Stress relief
Inner Harmony 4 wk
Day: 17
4 wk 17
Health
Healthy Heart 3 wk
Day: 17
3 wk 17
Whole body
Advanced Yoga 3 wk
Day: 18
3 wk 18
Whole body
Advanced Yoga 4 wk
Day: 27
4 wk 27
Whole body
Advanced Yoga 5 wk
Day: 30
5 wk 30
Women's health
Postpartum Recovery 3 wk
Day: 9
3 wk 9
Back
Healthy Neck 2 wk
Day: 12
2 wk 12
Back
Healthy Neck 4 wk
Day: 26
4 wk 26
Health
Headache Relief 2 wk
Day: 13
2 wk 13
Health
Headache Relief 4 wk
Day: 13
4 wk 13
Weight loss
Lean Body 2 wk
Day: 13
2 wk 13
Weight loss
Lean Body 4 wk
Day: 20
4 wk 20
Whole body
Beautiful Bust 3 wk
Day: 13
3 wk 13
Whole body
Beautiful Bust 4 wk
Day: 5, 18, 25
4 wk 5, 18, 25
Health
Healthy Digestion 2 wk
Day: 2
2 wk 2
Men's health
Prolong Sexual Pleasure 4 wk
Day: 23
4 wk 23
Stress relief
Yoga in the Big City 3 wk
Day: 21
3 wk 21
Stress relief
Yoga in the Big City 4 wk
Day: 21, 26
4 wk 21, 26
Back
Atlas Stands Tall 4 wk
Day: 25
4 wk 25
Whole body
Flexibility Whisperer 3 wk
Day: 16
3 wk 16
Whole body
Flexibility Whisperer 4 wk
Day: 16
4 wk 16
Weight loss
Intensive Weight Loss 1 wk
Day: 4
1 wk 4
Weight loss
Intensive Weight Loss 2 wk
Day: 4
2 wk 4
Weight loss
Intensive Weight Loss 3 wk
Day: 4
3 wk 4
Weight loss
Intensive Weight Loss 4 wk
Day: 4
4 wk 4

Exercise Details

Category
Belly-Down Poses
Movement type
Static
Difficulty
For advanced practitioners
Duration
1 minute
Energy expenditure
5 kcal
Popularity
267 of 442

Where It Appears

Yoga
Challenges

Crocodile Pose appears 24 times in yoga classes

Class Duration
A. Shishonin's Routine 25 min
Stress Relief 25 min
Stress Relief 30 min
Stress Relief 45 min
Stress Relief 60 min
Stress Relief 90 min
Yoga for Depression 25 min
Yoga for Depression 30 min
Yoga for Depression 45 min
Yoga for Depression 60 min
Yoga for Depression 90 min
Yoga for the Prostate 90 min
Yoga for Snowboarders 90 min
Cardio Yoga 90 min
Yoga for Low Blood Pressure 90 min
Lotus Pose Prep 90 min
Intensive Weight Loss 15 min
Intensive Weight Loss 20 min
Intensive Weight Loss 25 min
Intensive Weight Loss 30 min
Intensive Weight Loss 90 min
Tibetan Exercises 15 min
Inner Harmony 60 min
Yoga for Hyperkyphosis 60 min

Crocodile Pose appears 60 time in challenges

Topic Title Duration Day
Weight loss
Weight Loss 2 wk
Day: 14
2 wk 14
Weight loss
Weight Loss 3 wk
Day: 20
3 wk 20
Weight loss
Slim Waist 4 wk
Day: 16
4 wk 16
Whole body
Firm Glutes 4 wk
Day: 14, 16
4 wk 14, 16
Stress relief
Stress Relief 2 wk
Day: 9, 14
2 wk 9, 14
Back
Relief from Lower Back Pain 2 wk
Day: 7, 11, 13
2 wk 7, 11, 13
Energy
Energizing Morning 2 wk
Day: 7, 12
2 wk 7, 12
Whole body
Front Splits 2 wk
Day: 13
2 wk 13
Back
Regal Posture 2 wk
Day: 12, 14
2 wk 12, 14
Back
Relief from Lower Back Pain 1 wk
Day: 3
1 wk 3
Confidence
Boost Your Self-Esteem 1 wk
Day: 7
1 wk 7
Energy
Energizing Morning 1 wk
Day: 7
1 wk 7
Weight loss
Slim Waist 1 wk
Day: 7
1 wk 7
Stress relief
Stress Relief 1 wk
Day: 1, 2
1 wk 1, 2
Back
Healthy Back 1 wk
Day: 7
1 wk 7
Weight loss
Awaken Your Strength 2 wk
Day: 13
2 wk 13
Confidence
Boost Your Self-Esteem 2 wk
Day: 11, 14
2 wk 11, 14
Stress relief
Stress Relief 3 wk
Day: 1, 2, 16, 21
3 wk 1, 2, 16, 21
Whole body
Front Splits 3 wk
Day: 20
3 wk 20
Weight loss
Awaken Your Strength 3 wk
Day: 20
3 wk 20
Back
Regal Posture 3 wk
Day: 19, 21
3 wk 19, 21
Energy
Energizing Morning 3 wk
Day: 7, 14, 19
3 wk 7, 14, 19
Weight loss
Slim Waist 3 wk
Day: 7
3 wk 7
Confidence
Boost Your Self-Esteem 3 wk
Day: 7, 18, 21
3 wk 7, 18, 21
Back
Relief from Lower Back Pain 3 wk
Day: 3, 14, 18, 20
3 wk 3, 14, 18, 20
Back
Healthy Back 3 wk
Day: 7
3 wk 7
Health
Quit Drinking 3 wk
Day: 21
3 wk 21
Health
Quit Drinking 4 wk
Day: 20
4 wk 20
Whole body
Static Practice 2 wk
Day: 7, 13
2 wk 7, 13
Whole body
Static Practice 3 wk
Day: 13
3 wk 13
Whole body
Static Practice 4 wk
Day: 27
4 wk 27
Stress relief
Relief from Anxiety 3 wk
Day: 20
3 wk 20
Men's health
Prolong Sexual Pleasure 12 wk
Day: 15
12 wk 15
Stress relief
Inner Harmony 2 wk
Day: 6
2 wk 6
Stress relief
Inner Harmony 3 wk
Day: 14, 17, 20
3 wk 14, 17, 20
Stress relief
Inner Harmony 4 wk
Day: 17
4 wk 17
Health
Healthy Heart 3 wk
Day: 17
3 wk 17
Whole body
Advanced Yoga 3 wk
Day: 18
3 wk 18
Whole body
Advanced Yoga 4 wk
Day: 27
4 wk 27
Whole body
Advanced Yoga 5 wk
Day: 30
5 wk 30
Women's health
Postpartum Recovery 3 wk
Day: 9
3 wk 9
Back
Healthy Neck 2 wk
Day: 12
2 wk 12
Back
Healthy Neck 4 wk
Day: 26
4 wk 26
Health
Headache Relief 2 wk
Day: 13
2 wk 13
Health
Headache Relief 4 wk
Day: 13
4 wk 13
Weight loss
Lean Body 2 wk
Day: 13
2 wk 13
Weight loss
Lean Body 4 wk
Day: 20
4 wk 20
Whole body
Beautiful Bust 3 wk
Day: 13
3 wk 13
Whole body
Beautiful Bust 4 wk
Day: 5, 18, 25
4 wk 5, 18, 25
Health
Healthy Digestion 2 wk
Day: 2
2 wk 2
Men's health
Prolong Sexual Pleasure 4 wk
Day: 23
4 wk 23
Stress relief
Yoga in the Big City 3 wk
Day: 21
3 wk 21
Stress relief
Yoga in the Big City 4 wk
Day: 21, 26
4 wk 21, 26
Back
Atlas Stands Tall 4 wk
Day: 25
4 wk 25
Whole body
Flexibility Whisperer 3 wk
Day: 16
3 wk 16
Whole body
Flexibility Whisperer 4 wk
Day: 16
4 wk 16
Weight loss
Intensive Weight Loss 1 wk
Day: 4
1 wk 4
Weight loss
Intensive Weight Loss 2 wk
Day: 4
2 wk 4
Weight loss
Intensive Weight Loss 3 wk
Day: 4
3 wk 4
Weight loss
Intensive Weight Loss 4 wk
Day: 4
4 wk 4

Reward

Flexibility
6
Endurance
10
Focus
9
Strength
10
Mobility
6
Balance
4
Урок 464 ( Crocodile Pose )

1 / 1 асан
asana
01:09
Detailed Voice Instructions
Music
  • Instructor’s Voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

We hope you enjoyed it!

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Crocodile Pose: Video & Guide | Unagrande

Exercise Details
Technique

Crocodile Pose: lift your chest and straight legs while lying face down.

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