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NAUKASANA

Exerclse 21 • (1) : Naubsana (the boat pose)

Lie flat on the back, arms at the side of the body,
palms facing down.
lnhale and raise the legs, arms, head and trunk.
The head and feet should not be raised more than
one foot off the ground.
The arms should be held at the sarne level and in
line with the toes.
Hold the raised position for a comfortable length of
time then exhale and slowly retum to the starting
position.
Relax the whole body.
Do this asana 5 times.

41

NAOKASANA
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NAUKASANA

Exercis 21 - (ii) : Naukuana

Repeat the sarne process but this time clench the
fists and tense the whole body in the raised position
as much as possible.
While exhaling retum to the floor quickly without
causing any injury.
lmmediately relax the entire body.
Breath
lnhale while raising the body.
Exhale while lowering the body.
Internai kumbhaka (retention of the breath inside
the lungs) while in the elevated position.
Note
The elevated position should be maintained until
the abdominal muscles start to vibrate.
Benefits
This is yery good for relaxing the muscles and joints.
lt should be done at the end of the pawanmuktasana
series and when you wake up in the moming.
lt is useful for nervous, tense persons as it brings
immediate relaxation.
lt helps to remove stomach or intestinal worms, and
improves the digestive process by stimulating
intestinal peristalsis.
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