Navasana, Naukasana/ Boat Pose
- Steps 1
Inhales, using the back muscles raise both the legs and both the hands as high as possible without straining yourself
- Steps 2
Keep the hands and knees straight, & legs together
- Steps 3
Do not tilt or twist the pelvis
- Steps 4
Hold the pose for 5 breaths
- Steps 5
Exhale, slowly lower the legs and hands to the floor
- Steps 6
Return to the starting position and relax the body with the head turned to the side
- Steps 7
Precautions: People with weak heart, coronary thrombosis, serious back problems, high blood pressure, peptic ulcer, hernia, intestinal tuberculosis and other such conditions should not practice this pose.
This pose helps in toning and balancing the functioning of the liver, stomach, bowels, and other abdominal organs, tightening the muscles of the hips, & strengthening the lower and upper back. Let's look at the steps: Lie flat on the stomach with the the legs and feet together and the soles of the feet facing up Stretch the arms in front of your head, with the palms facing downward This is the starting position.
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