Yoga Day Countdown: Day #2

Asana #9: Naukasana (Boat pose)

After the Tadasana (Mountain pose), Katichakrasana (Standing Spinal Twist), Trikonasana (Triangle pose), Ashvasthasana , Bhujangasana (Cobra pose), Shashankasana (Hare pose), Ardha Matsyendrasana (Half Spinal Twist) and Gomukhasana (Cow’s face pose), this is the ninth asana in our selected progression.

Naukasana
Naukasana

How it’s done

Lie down on your back and keep your eyes open throughout this asana. Breath in deeply, hold the breath and then raise the legs, arms, shoulders, head and trunk off the ground. Stretch the arms out as if trying to reach the toes. Balance the body on the buttocks and keep the spine straight. Remain in the final position for a count of 5. Return to the starting position and breath out. You can practice 3 to 5 rounds of this asana.

The video below provides a demonstration.

Interesting asana facts

  • Stimulates the muscular, digestive, circulatory, nervous and hormonal systems
  • Tones all the organs and removes lethargy
  • Useful for eliminating nervous tension and inducing deep relaxation
  • May be performed before Shavasana for deeper relaxation
  • Can be practiced until and including the second trimester of pregnancy

Read also: Yoga Day Countdown Day #3: Gomukhasana

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Ambika Gupta
Ambika is a Hatha Yoga teacher and an aspiring Health Coach. Her desire is to help people rediscover their health through right eating and living consciously. Ambika is also an MBA and engineering graduate and previously worked in the field of consulting with multinational IT companies.

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