Yoga: Boat pose (Naukasana)

Boat pose (Naukasana)

• Lie on your back with your feet together and arms beside your body.
• Take a deep breath in and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.
• Your eyes, fingers and toes should be in a line.
• Feel the tension in your navel area as the abdominal muscles contract.
• Keep breathing deeply and easily while maintaining the pose.
• As you exhale, come back to the ground slowly and relax.
• It also forms a part of the Padma Sadhana sequence, where this yoga pose is practiced after Dhanurasana (Bow Pose).

Benefits

• Strengthens the back and abdominal muscles.
• Tones the leg and arm muscles.
• Useful for people with hernia.

Contraindications

• Do not practice this yoga pose if you have low blood pressure, severe headache, migraine, or if you have suffered from some chronic diseases or spinal disorders in the recent past
• Women should avoid doing Boat pose (Naukasana) during pregnancy and during the first two days of the menstrual cycle.

Reference: http://www.artofliving.org/in-en/boat-posture