Naukasana -
The Boat Pose
"Nauka" means "boat" in Sanskrit. The final position of this asana resembles a boat. Hence the name.
Sequence:
- Lie straight on your abdomen and chest with your forehead resting on the floor.
- Keep the feet together and the arms on the sides.
- Stretch out the arms on both sides of the head and keep them parallel.
- Turn down the palms on the floor with fingers close together.
- Keep your forehead on the floor between the upper arms.
- Inhaling, raise the arms, head, neck, shoulders, trunk and legs all together slowly and simultaneously as high as possible without bending the knees and elbows and without any jerk.
- While doing this, keep the upper arms touching the ears and the feet together.
- Bring the head up as high as possible and keep it between the raised upper arms.
- Bend the extremities as far back as possible, and the back should be well arched.
- The whole body should be curved from the fingertips to the toes, both of which should be on the same level.
- Balance the entire weight of the body on the lower part of the abdomen which alone should touch the ground.
- Maintain the posture motionlessly, as long as you can comfortably hold your breath.
- Exhaling return slowly to the starting position.
- Relax completely in Savasana.
Benefits:
- Naukasana bends the middle of the spine and makes it flexible.
- Deformities of the spinal column are corrected.
- It strengthens the hips, arms, thighs, knees, calves, feet and the pelvic region.
- It expands the chest and strengthens the lungs.
- It strengthens the muscles of the back, abdomen, the lower limbs, neck and shoulders.
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