Naukasana
Boat pose empowers your mind and improves your postures. It helps in building the strong and steady muscles at the body’s core. This pose is a great stress reliever and it also lift up your spirit.
Benefits:
Improves digestion
Strengthens the whole body muscles
Relieve digestive disorders
Helps in removing stress and lethargy
Increases vitality
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Steps to perform this pose:
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
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