Boat Pose

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Naukasana

Naukasana, as the name suggests is inspired by the shape of a boat.

Techniques:

• Lie down on the floor in supine (face up) position
• With feet together and arms by the side of the body
• Keep the eyes open throughout the practice and inhale
• Hold the breath
• Raise the legs, arms, shoulders and trunk, not more than 15 cm off the ground
• Balance the body on the buttocks
• Keep the spine erect
• The arms should be in line with the shoulders and pointing towards the toes
• Slowly exhale while returning back to the starting supine position
• Relax the body in shavasana
• This is one round, practice as many rounds as per your program

Contra-indications:

• Sciatica
• Hernia
• Surgery or injury in lower abdominal region
• Slipped disc

Benefits:

• Improves digestion
• Strengthens the whole body muscles
• Relieve digestive disorders
• Helps in removing stress and lethargy
• Increases vitality