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.
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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