Naukasana is an Indian translation for Boat Pose. You can learn this asana as below:

Routine:

• Get in the primary position of Shavasana.
• Relax and remain conscious of easy and natural breathing.

• Close your eyes and contemplate about the shape of a boat.

• Open your eyes with ease.
• Keep the legs and knees together.
• This is the initial position.

• Place both hands on the thighs and hold the elbows straight.

• Breathe deep and raise both the legs about one and half feet above the floor.

• Raise your neck and shoulder also about a foot.
• Hold the breath inside for a while.
• Straighten both of your arms with palms down.
• Let this appear as if you want to touch the toe fingers.
• Continue for a while in this pose.
• This is the final stage of the exercise.

• Generate tension in the whole body particularly on the shoulders and the back area in this pose.

• The balance of your entire body should be on the lower waist area.

• Remain conscious towards your body balance.
• Exhale slowly.
• Place both the legs and shoulder back on the floor.

• Finally come back in the original position, keeping both the hands on thighs.

• This is the first cycle.
• Repeat this initially for five times.
• After the exercise is over, get back in Shavasana pose.

Breathing Pattern:

• Inhale before raising the body.

• Retain the breath while raising, tensing and lowering the body.

• Exhale in the primary position.

Consciousness:

• On the breath, movement and mental counting.

• The body balance and the tension of the body particularly the abdominal muscle.
  

Benefits:

• Stimulates the muscular, digestive, circulatory, nervous and hormonal systems.

• Tones up all the organs and removes lethargy.
• Restrains nervous tension and brings up deep relaxation.

• Perform after Shavasana to enhance the deeper state of relaxation.

• Practice early in the morning to have fresh feeling.

Contraindications:

• High blood pressure.
• Pregnancy.