| Posture |
In
this asana the shape of the body looks like a yacht and hence
it is called Noukasana (Yacht in Sanskrit). There is another
Noukasana which is practiced in prone position. The difference
between these two is in this supine Noukasana muscles of abdomen
and stomach are contracted and in the prone position Noukasana
the muscles are stretched. |
| Pre
position |
Supine
Position. |
| Procedure |
- Exhale
and inhaling, start raising both the legs upward and stop
when they make angle of 45 degree with the floor.
-
Hold breathe, and in the same position raise the shoulders
and the back. Hold the toes of the legs with both the hands.
-
Continue normal breathing.
|
| Position |
Keep
the knees straight or else the expected pressure on the organs
is not achieved. In this position it is always difficult to
maintain the balance of the body but with practice one can achieve
the steady posture. If initially you can't catch the toes then
hold the legs at ankles but don't bend the legs in knees. |
| Releasing |
- Inhale
& exhaling bring the hands to normal position releasing
the toes.
-
Continue exhaling and slowly bring the legs to normal position.
-
Attain the supine position.
|
| Duration |
Due
to the balance and strain involved in this asana, initially
it is difficult to maintain it for long. One can practice it
for up to 15 seconds after sufficient practice. |
| Internal
Effects |
The
size of the BELLY reduces due to the contraction of the abdomen
from both the sides. Organs like lever, intestines, pancreas,
kidneys etc. are pressurized which helps in improving the functioning. |
| Precaution |
Though
this asana is useful for abdomen problems, people who have been
operated on abdomen should not do this asana. |
| Do’s
& Don’ts |
Do’s
- Keep the legs straight in knees and inclined at 45 deg angle
with the floor.
- As far as possible the back remains straight.
- Arms straight with fingers holding the toes.
- Eye sight fixed on the toes.
- You may start from sitting position if it is difficult to
achieve the position from supine position.
- Try to balance on the buttocks.
Don’ts
- Do not bend the legs in knees.
- Do not bend the arms in elbows.
|
