About Yoga

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.
1. 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.
2. Exhale. Lift the shoulders up by stretching both the hands forward, keeping both the hands parallel to the ground.
3. 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)
4. Slowly exhale, take your back down and bring the legs down.