Naukasana is an Indian translation for Boat Pose. You can learn this asana as
- Get in the primary position of
- 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.
Stimulates the muscular, digestive, circulatory, nervous and hormonal systems.
- Tones up all the organs and removes lethargy.
- Restrains nervous tension and brings up
Perform after Shavasana to enhance the deeper state of relaxation.
- Practice early in the morning to have fresh feeling.
- High blood pressure.