The word “Naukasana” or “Navasana” is derived from a Sanskrit word “Naav” meaning “boat; and “Asana” meaning “posture” or “seat”. It is commonly called as “Boat Pose” in English. 

STEPS TO BE FOLLOWED: 

•  Sit down on the mat, with your legs with together and hands by the    side of the body.
• Now slowly bed your legs one by one.
• Hold your legs at the knee level from the side, and slowly start shifting the body weight to the buttocks.
• Once the weight is shifted to the buttocks, holding your legs with the hands, lift it off the mat. Keep the knees bent until you find the balance to keep your feet off the floor.
• Now slowly start making your legs straight, and leave your leg, and straighten your arms in front, keeping it parallel to the floor.
• When the legs are completely straight, keep the toes at your eye level. Either keep your head neutral and look straight at your toes or look slightly higher lifting your chin up.
•  Hold this posture for 30 sec to 1 minute.
• Release and relax. 

BENEFITS:

• It is very good to strengthen the abdominal muscles.
• It helps in strengthening arms, thighs and shoulders.
• It helps in improving the health of visceral organs like kidneys, pancreas and liver.
• It is very helpful for weight loss purpose, especially to reduce belly fat.
• It helps in improving digestion.
• It helps in relieving stress and anxiety. 

CONTRA-INDICATIONS:

•  Pregnancy.
•  Heart patients.
•  Spinal problems.
•  Headache.
• Migraine.
•   Asthma. 

DISCLAIMER: – PLEASE PRACTICE UNDER THE SUPERVISION OF YOGA TEACHER/ YOGA EXPERT.