| Description
This asana is very good to improve the strength
of your back.
Nava or Nauka means boat hence the name.
Benefits
Naukasanchalanasana
(Boat Pose)
Physical
Tones abdominal muscles, leg and arm muscles, stimulates
digestive systems, useful to release the gas. Reduces the
fat around the breasts, tones up kidneys.
Mental
It is useful in eliminating nervous tension
and brings deep relaxation.
Pranic
Affects mooladhar, swadhisthan chakra.
Techniques
- Lie supine on the ground with legs together, hands resting
on the ground, keeping the arms stretched above the head,
palms facing upward and both the arms parallel to each
other.
- Bring both the hands down by the side of the hips,
facing palms down. Inhale and raise both the legs up,
keeping the knee straight, making an angle of 45 degrees
to 50 degrees with the ground.
- Exhale. Lift the shoulders up by stretching both the
hands forward, keeping both the hands parallel to the
ground.
- Balance the body on the buttocks, look towards the toes,
maintain this position, for a while (in the final position
the palms and the shoulders should be on one plane, parallel
to the ground)
- Slowly exhale, take your back down and bring the legs
down.
Cautions
Persons having undergone abdominal surgery
should not do this asana for a few weeks. The asana should
also be avoided during pregnancy. Those having severe back
problems should not do this asana.
Duration
30 seconds to 3 minutes, 1 to 3 times.
Variations
-
Initially, you can take the support
of a wall to While balancing the weight on the buttocks
Rather than keeping both the hands stretched forward, interlock
the fingers and support the back of the head just above the
neck.
Please remember that no practice can be adequately learned
from a book, written instructions. The guidelines given in
the web pages are intended to give you an introduction to
different yogic postures. However, it is advised to practice
the asanas under the guidance of a Guru or a qualified yoga
instructor. |
