Naukasana (Boat Pose)

Naukasana (Boat Pose)

  • Lie in the Base position your palms down. Make sure to keep your eyes open throughout the practice. Please breath deeply. Hold the breath and then raise the legs, arms, shoulders, head and trunk off the ground.
  • The shoulders and feet should be no more than few centimeters off the floor. Balance the body on the buttocks and keep the spine straight. The arms should be held at the same level and in line with the toes. The hands should be open with the palms down. Look toward your toes.Remain in the final position and hold the breath and count to ten.
  • Breath out and return to supine position. Be careful not to injure the back of your head while returning to the floor. Relax the whole body. Practice five to seven rounds as mentioned above. Relax in ShavAsana after each round , gently pushing out the abdomen with inhalation to relax the stomach muscles.
  • Inhale before raising the body. Retain the breath while raising, tensing and lowering the body. Exhale in the base position.

This Asana stimulates the muscular, digestive, circulatory, nervous and hormonal systems, tones all the organs and removes lethargy. It is especially useful for eliminating nervous tension and bringing about deep relaxation


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