Naukasana - the boat pose

Nauka means boat and asana is posture , the body resembles a boat in this asana hence the name. This asana was developed fairly recently in the 19th century.

Getting into the position;
Lie down on your back on the mat.
Keep your legs and arms straight with your palms facing downwards next to the hips.
Inhale, hold your breath and raise your legs arms, shoulders,head and  trunk( upper body) off the ground.
Balance your body on the hips.
Keep the spine straight.
Hold the asana for a count of 5.
Exhale and return to the base position.
Repeat 3-5 rounds.

Benefits;
It stimulates the digestive system.
Strengthens the thigh hip and neck muscles.
Helps relieve nervous tension.

Therapeutic in;
Diabetes,
Renal disorders
Hypertension
Hypothyroidism

Contraindications;
This should not be practiced by pregnant women.
It should be avoided by hernia patients
Avoidable if one is suffering from Low blood pressure and severe migraine.

By Sumita Roy

Settled in  Gurgaon for the last 3 years, Sumita is a yoga enthusiast. She firmly believes that each child is a born yogi.Has been practising yoga for the last 5-6 years in Bangalore and Gurgaon . she quit working once her daughter was born. Now she enjoys motherhood along with pursuing hobbies like light music,reading and cooking and of course doing  yoga.