Naukasan (Boat Pose)

Procedure 

• Lie flat on your back with both your legs together and touch the outer sides of the thighs with your palms, i.e. Simple Supine Pose.
• Keep your toes together and place the palms lightly on the thighs.
• While inhaling (Radhey), slowly raise your legs, arms, trunk, and head off the floor.
• Without any strain, balance your body on the buttocks and fix the eyes on the toes.
• In the final position, ensure that your head, hands, and toes stay at the same level, with both the legs and arms locked.
• Remain in this pose for 15-20 seconds with normal breathing.
• While exhaling (Krishna), slowly return to the base position by lowering the head, body, and legs to the floor and the hands on the thighs.
• Repeat this asan twice.
• Lastly, come to Shavasan and relax.

Awareness

• On the breaths synchronized with the movements
• On the stretch and pressure around the abdomen
• On realizing the presence of “Radhey Krishna” everywhere and always watching you

Benefits

• Naukasan is very useful for women for it helps correct various menstrual problems.  
• As it helps reduce unwanted fat from the abdominal area, it keeps one slim and healthy.  
• Mainly, it massages and tones up the internal organs like the intestines, pancreas, stomach, etc.  
• It supplies extra oxygen to the lungs and heart—thus plays a vital role in making one healthier.