Paripurna Navasana / Naukasana

The name Naukasana is derived from two Sanskrit words; ‘nauka’ meaning boat and ‘asana’ meaning posture.

Lie flat on your back on the yoga mat with your arms by your side, relax and breathe normally. Inhale deeply and raise your legs and torso, both approximately 45 60-degree angle from the floor and keep your arms stretched towards the feet as shown in the image. Keep the legs straight and feel the tension in the area around the navel. Your eyes, fingers and toes should be in a line. Hold your breath and the posture for 10-15 seconds. You can increase the time of holding posture by practicing regularly. Exhale slowly as you get to the starting position. Repeat the asana 4-5 times.

Benefits:

• It strengthens the back and abdominal muscles and reduces belly fat.
• Tones the leg and arm muscles.
• Useful for people with hernia.
• It improves circulation of blood in the abdominal area and the intestines and improves digestion.
• It regulates the function of the internal organs specially the liver, kidneys, pancreas and the prostate glands.
• It stretches the hamstrings and strengthens the spine and hip flexors.
• It stimulates the kidneys, thyroid and prostate glands.
• It helps in stress relief.

Caution:

• 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.
• Asthma and heart patients are advised to avoid this pose.
• Women should avoid doing this pose during pregnancy and during the first two days of the menstrual cycle.