Naukasana - I

Naukasana refers to the 'Boat posture'. The meaning of, 'Nauka' is 'boat'.

The Naukasana technique is similar to that of the Oordhwa Pada Hastasana except for the following differences:

METHODOLOGY

Lie down flat on the ground.

In Naukasana you don't have to place your hands on the respective thighs (as in Oordhwa Pada Hastasana).

Instead, stretch out your arms overhead.

The upper arms should be touching the ears.

Inhale and simultaneously lift up your legs, trunk, shoulders, neck, head and arms to an angle of 60 degrees from the floor.

Keep the arms straight.

Your arms must be at the same level with your toes.

The toe tips should be at the same level with finger tips.

Concentrate your gaze on the toes.

At this juncture, your body will be balanced on your posterior.

Hold on to your breath.

Remain in this posture for five seconds.

This is the final position when your body will resemble that of a boat.

Slowly exhale and return to the starting position.