Description:

'Nauka' is a Sanskrit term which means a boat or a yatch. As the body takes the shape of a boat in this asana, so it has been named as the Noukasana.



English Name: Boat Pose



Procedure:

1. Lie down flat on your stomach with your legs straight, hands stretched backwards alongside your thigh and breathe normally.

2. Stretch our both your arms forward with your palms close to each other.

3. Continue to breath normally and lift up your neck and arms in the front.

4. Then slowly lift up your legs upwards as much as possible. Keep both the legs straight; do not bend them.

5. Let the entire body weight be on your abdomen and remain in this position for 6-8 seconds.

6. Start exhaling and slowly release your chin, head, arms, legs and chest. Lower them down very slowly and come back to your original position.



Benefits:

1. As the muscles of the legs and the body gets stretched to the maximum extent in this asana, so it helps in toning up the muscles.

2. With your abdomen supporting your entire body weight, your inner capacity increases to a great extent.

3. This asana stimulates the back muscles and eradicates all kind of digestive problems.



Contradictions:

People suffering from Tb in intestines, severe and chronic backaches, hernia, and ulcer in stomach and abdomen problems should consult a physician or a Yoga expert before practicing this asana.