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NAUKASANA
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1
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3 |
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| Posture |
The
body achieves the shape of a yacht , therefore it is called
Nouka
(yacht or boat in Sanskrit) asana. |
| Pre
position |
Prone
Position. |
| Procedure |
- Stretch
both the arms forward, keep them on the floor with palms
closed together. At the same time place the forehead
on the floor.
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Exhale and inhaling, lift the arms & neck in the front,
and legs in the back upwards as much as possible without
bending them.
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Continue normal breathing and try to maintain the posture
steady.
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| Position |
In
this asana both the arms both the arms should be raised keeping
the palms joined together. Legs also should be kept together.
Head should be at the level of arms. The complete weight of
the body on abdomen. |
| Releasing |
- Inhale
and exhaling bring, both the knees, chin and shoulders slowly
on the ground.
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Leave the ankles and bring the hands beside the body.
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Straighten the bent legs and bring them as in the prone
position.
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| Duration |
This
asana is more difficult than dhanurasana so it is difficult
to maintain it for few seconds also initially, try to practice
it for 5 to 10 second. After practicing it for few days you
can increase the repetitions, once you are able to do 5 repetitions
easily then reduce repetitions and increase the time up to 1
min. |
| Internal
Effects |
In
this asana, muscles of legs and hands are stretched more than
Dhanurasana. The strain reaches inner organs and increases their
capacity. It also acts on back muscles and helps remove complaints
related to digestive system. |
| Precaution |
People
suffering from Back problems, TB in intestine, ulcer in stomach,
harnia should consult Yoga expert before practicing this asana.
Jerks and unbearable strains should be avoided.
People suffering from Abdomen problems should not do this asana
with out consulting Yoga expert. |
Reference
Book:- Yoga Pravesh
Author :- Yogacharya
Vishwas Mandlik
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