Naukasana - The Boat Pose

The word "Nauka" means 'boat' in Sanskrit. The body resembles a boat in the final posture.

Sequence:

1. Lie on the floor on your abdomen with the chest and forehead touching the ground.
2. Keep your legs together and hand by the sides.
3. Extend your hands in front parallel to each other. Make sure the upper arms are touching the corresponding ears.
4. Turn your palms and rest them on the ground.
5. Join all fingers.
6. Inhale and raise your arms, head, neck, chest, trunk and legs above the ground.
7. Your arms should be touching the ears and the legs should be together.
8. Pull your head further up.
9. Your finger tips and toes should all be at the same level.
10. Your entire body must be balanced on the abdomen.
11. Arch the spine as much as you can and extend the limbs. Your body curvature should be prominent.
12. Remain in this posture steadily for as long as you can hold your breath.
13. Exhaling return your arms and legs to the floor.

Benefits:

• Hips, arms, thighs, knees, calves, feet are strengthened by this pose.
• Any abnormal curvature of the spine is corrected by Naukasana.
• Spine attains flexibility with regular practice.
• Muscles of the back, abdomen, the lower limbs, neck and shoulders become stronger.