Naukasana (Boat Pose)

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.

Keep the legs at an angle of 35 degrees from the floor.

Your eyes, fingers and toes should be in a line.

Keep the knees tight and toes pointed.

The balance of the body rests on the buttocks and no part of the spine should be allowed to touch the floor.

Feel the tension in your navel area as the abdominal muscles contract.

Keep breathing deeply and easily while maintaining the pose.

After holding for five to ten seconds, come back to the ground slowly and relax.

Rounded Back and spine instead of keeping it straight.

Chest not lifted.

Not extending the foot out.

Holding the breath. You should breathe normally.

Strengthens core muscles and legs.

Tones the abdominal muscles.

Relieves back pain.

Improves body alignment.

Improves the blood circulation.

Aids in relieving hernia.

Boost Metabolism.

Improves digestion.

Alleviate respiratory disorders.

Relieves menstrual discomfort.

Reduce stress and anxiety.

Develop focus and concentration.

Avoid if your core body strength is weak.

Avoid in case of high or low blood pressure.

Avoid in case of spinal disorders, or severe back or neck injury.

Avoid in case of migraine, vertigo, or epilepsy.

Avoid if suffering from Asthma.

Avoid if you have heart problems.

Avoid during pregnancy and Mensuration.